Wrist and Hand Pain

These exercises for wrist and hand pain are designed to impact your symptoms so that you can experience the direct correlation between your (mis)alignment and the symptoms that you’re experiencing.

Please do keep in mind that whilst you should feel the difference after doing these exercises for elbow pain, they alone won’t fix the problem. To fix the problem long term, you will need to do a full program of exercises over a period of time.

A full program done consistently over a period of time will address the imbalances in your muscular and nervous systems that are currently present in your body (and which are the root cause of your pain).

So What Is Pain?

Pain is your body’s way of telling you “something is wrong” and is asking for action to make it better.

Common complaints for the wrist and hand include:

  • Carpal Tunnel
  • Tennis Elbow
  • Golfers Elbow
  • Joint Pain
  • Bicep/Tricep Pain
  • Thumb Pain
  • Muscle Soreness
  • Cramping Hands
  • Arthritis

The Egoscue Method, in its 30 years of experience, believes that it’s the misalignment of your load bearing joints – your shoulders, hips, knees & ankles – that’s the cause of your elbow pain.

The first step in correcting the problem is to do these 2 exercises for elbow pain.

Exercises courtesy of The Egoscue Method™

Exercise 1: Gravity Drop

How To Perform This Exercise:

  • Wearing rubber soled shoes for traction (tennis shoes, etc.) stand on a step or stairway as though you were climbing upward
  • Feet are parallel, and hip-width apart
  • With one hand or both, hold onto railing or other object for support
  • Edge your feet backward until the heels are off the stairs and your are hanging on with the balls of your feet
  • Make sure feet remain pointed straight ahead
  • Let the weight of your body drop your heels off the stair
  • You will feel a great stretch in your low leg musculature
  • The key is to keep your hips over your heels and your shoulders in line with them also
  • HOLD

Hold for 3 minutes

Exercise 2: Standing Wall Clock

How To Perform This Exercise:

  • Stand facing a wall with your feet pigeon toed (turned in) and touching it
  • Place your forehead against the wall with your hands over-head and your elbows extended
  • Place your hands into the ‘golfer’s grip’ and rotate your thumbs off the wall so they are pointing behind you
  • The rotation should come from the shoulders
  • Tighten your thighs and relax your stomach
  • HOLD this position for 1 minute and then proceed to the next two positions
  • Position 2: Arms are at ‘ten-to-two’
  • Position 3: Arms are at ‘quarter-to-three’

Hold for 1 minute in each position

The Results:

  • What changes do you feel?
  • What else do you notice?

Remember to repeat the weight distribution test to see how the exercises have impacted it.

What Now?

If you have any questions, use the form below to drop me a line and I’ll get back to you with some help:

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