wrist exercise..

[mantis]

one reason i re-joined MA is because i was advised that stretching and exercise can help my wrist problems generated from using mouse/keyboard for frequent lengthy periods of time
what I am believed to have is "tendinitis" and early stages of carpal tunnel syndrome.
What i was told is that all the muscles in the body is somehow attached, so I should not only stretch my palms by i should stretch every muscle in my back, legs, arms, stomach and so on!
I find this to be a bit pain-relieving but definitely not enough, especially that i spend at least 14-18 hours on a computer.

now, my question is, do you know any exercises that strengthen the wrist itself. One last piece of info: i do have access to a dumb-bell, a bar, and all kinda machines you find at a respectable gym.

thanks

[FearlessFreep]

I'm also a computer programmer and musician so my wrists are very important to me.

I do some stretching exercises for wrists but I also use a "GripMaster" (http://www.bodytrends.com/gripmast.htm) for exrecising my fingers/wrists and forearms

[Navarre]

What exercises do you do already, Mantis?

[mantis]

for wrists?
absolutely nothing except stretching them, and when they hurt a lot I put them in hot water or wax or even go to the jaccuzzi to relax them.
I thought lifting weights helps, but it's not enough! push ups, pull ups!
im willing to do anything, coz this pain is just continuously increasing and is unbareable...

[Navarre]

I would suggest seeing a therapist.

[shesulsa]

Fill a pail or 5 gal bucket with silica sand and wriggle your hand down into it up to the wrist and move it all around - old style training.

And see a physical therapist - definitely.

[mantis]

Fill a pail or 5 gal bucket with silica sand and wriggle your hand down into it up to the wrist and move it all around - old style training.

And see a physical therapist - definitely. sounds like an interesting thing to do. thanks
as for the therapists, they said i have to take a year off! otherwise no therapy is going to work!
which is unattainable at the moment, maybe if i make enough money to support myself for a year i may do it. but they also recommended stretching and relaxing and stuff.
im just trying to keep it at the current level, basically balance out my stretching/exercise with my work or a computer so it doesnt get any worse.
but im a bit surprised that in martial arts they dont teach us something to make our wrists tougher!
those schools do not watch shaolin movies, do they now?

[Flying Crane]

for wrists?
absolutely nothing except stretching them, and when they hurt a lot I put them in hot water or wax or even go to the jaccuzzi to relax them.
I thought lifting weights helps, but it's not enough! push ups, pull ups!
im willing to do anything, coz this pain is just continuously increasing and is unbareable...
Stretch a lot, fingers, wrists, shoulders, neck, back, it's all connected. If you spend long hours on a computer, stop and do this every half hour or so. Just takes a couple minutes at a time. Shake it all out.

It may be that you have already done significant damage to your wrists. Definitely see a doctor and see what you can do to reverse the damage, before you reach the point where you need surgery.

Look for ways to spend less time on the computer. Whatever else you do, time on the computer will continue to hurt you.

[mantis]

Stretch a lot, fingers, wrists, shoulders, neck, back, it's all connected. If you spend long hours on a computer, stop and do this every half hour or so. Just takes a couple minutes at a time. Shake it all out.

It may be that you have already done significant damage to your wrists. Definitely see a doctor and see what you can do to reverse the damage, before you reach the point where you need surgery.

Look for ways to spend less time on the computer. Whatever else you do, time on the computer will continue to hurt you. yah.. joining this forum helps a lot too!!! haha
i actually bought a hands-free mouse, so i dont use a mouse no more
and i have a voice-recognition software so i can write papers
i tried to teach it programming code but it's almost impossible!
i also bought a software that reminds me to get up and stretch every 20 or 30 min's.
I even joined a martial arts school to help me with it!!!
i think if I dont improve, or at least stay at the current level of pain for the next couple of months im just gonna go to england, germany, or the middle east to see a good doctor!
some doctors here are McDoctors as well!!

[Flying Crane]

yah.. joining this forum helps a lot too!!! haha
i actually bought a hands-free mouse, so i dont use a mouse no more
and i have a voice-recognition software so i can write papers
i tried to teach it programming code but it's almost impossible!
i also bought a software that reminds me to get up and stretch every 20 or 30 min's.
I even joined a martial arts school to help me with it!!!
i think if I dont improve, or at least stay at the current level of pain for the next couple of months im just gonna go to england, germany, or the middle east to see a good doctor!
some doctors here are McDoctors as well!!
yeah, it's called "managed health care"

[Jade Tigress]

Well, tendonitis and carpal tunnel syndrome are not the result of weakened wrists so excercising will not help alleviate the symptoms. Treatment for tendonitis includes rest, corticosteroid injections, application of ice or heat, and support. Carpal tunnel syndrome is often caused by compression on the median nerve in the wrist due to cumulative trauma. (Like working on the computer all day). It can also be caused by a number of other things but not likely in your case.

In any case, treatment for carpal tunnel syndrome includes splinting the hand and forearm at night, elevation of the arm to prevent swelling, corticosteroid injections, and if all else fails, surgery to relieve nerve pressure. It's good to excercise the wrist but with the understanding it's to prevent muscle atrophy and will not improve the condition of the tendonitis or carpal tunnel syndrome. My husband has it and my sister-in-law had to have surgery for it. I'm hoping I don't develop it as I'll be spending many hours typing on the computer in the near future. My husband just got a new mouse with a tracking ball??? Don't know what it is but it's supposed to be easier on the wrist.

Try the cool excercise Shesulsa suggested to prevent atrophy (plus it could come in handy for training), and also the regular stretching and shaking out of the hand. You could try splinting at night to immobilize it or some of the other recommendations. I understand that corticosteriod injections can offer dramatic relief. Insurance should cover that...they may even cover surgery. For some reason insurance companies hate covering any kind of therapy, I'm not sure that therapy would help with carpal tunnel syndrome anyway. :idunno:
Good Luck!

[mantis]

thank you all
thanks TigerLady
I guess stretching is the way to go!

[Jonathan Randall]

one reason i re-joined MA is because i was advised that stretching and exercise can help my wrist problems generated from using mouse/keyboard for frequent lengthy periods of time
what I am believed to have is "tendinitis" and early stages of carpal tunnel syndrome.
What i was told is that all the muscles in the body is somehow attached, so I should not only stretch my palms by i should stretch every muscle in my back, legs, arms, stomach and so on!
I find this to be a bit pain-relieving but definitely not enough, especially that i spend at least 14-18 hours on a computer.

now, my question is, do you know any exercises that strengthen the wrist itself. One last piece of info: i do have access to a dumb-bell, a bar, and all kinda machines you find at a respectable gym.

thanksI had tendonitis very badly about 8 years ago. Physical therapy helped SUBSTANTIALLY as did anti-inflammatories (aspirin and ibuprofen), immobilization (arm splints) and ice packs. Treat your tendonitis vigorously because, as I understand it, if it becomes carpal tunnel syndrom (which my older sister, a violinist, developed), permanent damage has been done. Check your posture while typing. Does your wrist bend, cutting off circulation? It shouldn't. Do you take frequent breaks (micro breaks)?

Best of luck in your treatment. Hope it all goes well for you.

Edited to add: get yourself to a licensed PHYSICIAN. I self-treated for it first, to ill effect. Only competent medical help fixed my problem. If it's not too far gone, you could be fine in as little as six weeks as I was. See a doctor.

[Gin-Gin]

get yourself to a licensed PHYSICIAN. I self-treated for it first, to ill effect. Only competent medical help fixed my problem. If it's not too far gone, you could be fine in as little as six weeks as I was. See a doctor.Good advice. :)

[arnisador]

See a physician (or even a surgeon), definitely.

I too use a handgrip device and really like it. Not the same one, but still, it works for me.

[BlackCatBonz]

i would also suggest learning how to give yourself shiatsu on the medial and lateral antebrachial region and your hand.

[Kamaria Annina]

I have a similar problem as you. My instructor told me to get some of those bar weights, and do some wrist curls perhaps in small amounts, and then move up the next bar etc.

[mantis]

I have a similar problem as you. My instructor told me to get some of those bar weights, and do some wrist curls perhaps in small amounts, and then move up the next bar etc. now we're talking!
thanks

[BlackCatBonz]

after practicing shiatsu therapy for the past 6 years, i would advise against putting any undue stress on the affected areas - i.e. exercises that include weights and tight circular movements.
rest, ice, compression, elevation, and massage will help alleviate the pain and promote healing.
if someone tells you to work out the injured area......i would go see someone else.
shiatsu works for tendinitis.....i would try it out before deciding on cortisone shots.

if you are developing or experiencing the symptoms of carpal tunnel syndrome, i am afraid you are out of luck at treating this, short of getting carpal release surgery to decrease the pressure the flexor retinaculum puts on the median nerve.

[Lisa]

I had an elbow problem some 10 years ago. Went to the doctor and they sent me for an evoked potentials test to make sure there was no ulnar tunnle syndrome. After they ruled that out I tried a steroid injection. First, it hurt like the dickens and unfortunately, unless it hits the exact area that is inflamed, it does litte or no good and with pain referring to different places the specialist I saw said it could be successful or could be a waste of my time. It missed and the pain continued. Anyways, the one thing that helped me was physiotherapy and accupuncture of the affected area. Accupuncture, or the thought of it, really freaks people out, but I can say from experience it never hurt me. However, if you do have carpal tunnel syndrome, all of this is mute and surgery might be the only option. I have seen people have very successful surgeries and go on to be pain free.

Hope it gets better for you soon.

[MJS]

I'd contact a doctor or physical therapist. They should be able to give you some exercises for both strength and flexability.

Mike

[lonecoyote]

I don't know what to do about your physical problems as far as nerves and things go, but I do know some wrist exercises, they can be pretty hard core if you get too intense so exercise caution 1. sledgehammer levering go down to the hardware store and get a long handled 8lb sledgehammer, hold it horizontal with head facing away from you, slowly bring it to vertical. Monitor your progress by making marks on the handle. Look up sledgehammer levering on the internet and you will find more detail. also, wrist rollers, plate curls, and go to www.ironmind.com (http://www.ironmind.com), they are wrist and grip specialists

[arnisador]

Sounds like a kettlebell or clubbell exercise.

[lonecoyote]

I've never done clubbell or kettlebell exercises, but there is a whole group of folks to be found on the internet who take lower arm strength very seriously, with good reason in my opinion, because it is applicable to everything from every kind of martial arts, to increasing power lifts, to opening pesky jars. Lots of homemade implements one can make, good fun. An old strongman type thing is to take the sledgehammer, hold it out at the end of the handle, keeping your arm fully extended bring the head back slowly and touch your nose with it. No I can't do it, and it can lead, of course, to a broken nose.

[arnisador]

Uechi-ryu used to use jars, because of the Chinese influence I imagine. Good for Tiger claw techniques!

[TAKMA]

Dear sir,


I believe I have a solution for you! You need what God has given you but are now lacking. When we eat fruits and vegitables raw we get a slew of nutition from them, such as enzymes. Enzymes are important for nearly every function in the human body. We can suppliment these with proteolytic oral enzymes. Completely safe and EXTREMELY effective. My suggestion would be to buy some Infla-Zyme Forte or another comperable brand (slightly more expensive) Wobenzyme. Athletes have used these for years in Europe. These will not mask pain but actually HEAL your tendonitis and or carpol tunnel syndrome.
http://www.vitaminshoppe.com/
Go to this website and you should be able to find them for a very fair price!

In HIS Steps,
Adam Brasel <><

[Flying Crane]

Dear sir,


I believe I have a solution for you! You need what God has given you but are now lacking. When we eat fruits and vegitables raw we get a slew of nutition from them, such as enzymes. Enzymes are important for nearly every function in the human body. We can suppliment these with proteolytic oral enzymes. Completely safe and EXTREMELY effective. My suggestion would be to buy some Infla-Zyme Forte or another comperable brand (slightly more expensive) Wobenzyme. Athletes have used these for years in Europe. These will not mask pain but actually HEAL your tendonitis and or carpol tunnel syndrome.
http://www.vitaminshoppe.com/
Go to this website and you should be able to find them for a very fair price!

In HIS Steps,
Adam Brasel <><
There may be some dietary issues that can help with your overall health, including wrist issues, but I would be very very wary of thinking this stuff is going to be a magic pill. It just doesn't work that way. Get a medical opinion.