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Wrist Extensor Self-administered Static Release
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Wrist Extensor Self-administered Static Release is an exercise that uses static stretching to help reduce pain and discomfort in the wrist extensors. This exercise can be done without assistance from a therapist or other medical professional. It involves placing pressure on the palm of the hand and maintaining a static hold for several seconds, then repeating the exercise on the other side. It is recommended to be done multiple times throughout the day for best results. This exercise can help relieve pain and discomfort associated with
Transcript
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This is Brent of the Brookbush Institute and
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in this video we're doing more exercises for
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forearm dysfunction.
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That's individuals with issues of the wrist, forearm or elbow.
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We know that this postural dysfunction generally presents as excessive pronation, extension and ulnar deviation
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Which makes these muscles right here, our wrist and finger extensors, as well as one
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of them being an ulnar deviator, get really over active and tend to have a fair amount
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of trigger points, or get trigger point laden.
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I'm going to have my friend Crystal come out, she is going to help me demonstrate how to
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release this over active muscle.
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Of all the techniques we've tried, and we've tried a bunch of different stuff, with lacrosse
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balls and various devices and trying to sit down and lean into a table, and trying to
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lay down.
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The easiest thing we've found is to use this same FlexBar we've been using for all of our
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forearm exercises, so that radial deviation exercise we were doing, and the flexion exercise
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we were doing and the reverse Tyler twist, it's the same piece of equipment, a FlexBar
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from Theraband, only we're going to use it like a foam roll against the wall.
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Alright so Crystal is going to put that against the wall, she is then going to put her forearm
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against the FlexBar, and then she is going to lean into her arm so that she doesn't have
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to hold her arm up.
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And that will also give her the pressure she needs, and then she's just going to roll along
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the whole length of her forearm looking for the most tender point.
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When she finds it she'll just lean and hold still, probably for 30 seconds to 2 minutes
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until she feels a significant decrease in discomfort or sometimes you'll actually get
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a release feeling where everything lets go and then there's no more pain.
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How's that?
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Not too bad right?
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Now you guys can imagine if I'm using the same piece of equipment that I've been using
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for all of my exercises, it's very portable and the only additional thing I need is a wall
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this becomes really easy to implement in home exercise programs.
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We created the office exercise program, we were talking about before.
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We know that a lot of people with this forearm dysfunction end up like they're typing too
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much, and then some of them type all week and then they go try to be weekend warriors
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in various recreational leagues and they end up with some elbow pain or wrist pain.
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This is something they could do at the office.
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They can do their release work, do their forearm exercises, it takes them 10 minutes, they
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can do it a couple times a day.
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You want to try the other side?
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Alright so again she is going to put the FlexBar against the wall vertical.
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She's going to try to smash her forearm into her side here so that, I don't want her using
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her bicep or even some of these flexor muscles to hold her forearm in place because that's
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going to make it harder to get a release.
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I want the friction between her body and the FlexBar to be holding her arm up.
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You can step out just a little bit so that you get a little bit better of a lean in there.
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This can be really tender guys, so people can adjust how far their feet are away.
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If they want more pressure they can bring their feet out a little bit, if they want
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very little pressure because of how tender these points are, they can start pretty close
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to straight up and just lightly push into the FlexBar.
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So there you guys have it, by releasing these mucles, we're taking our first step towards
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optimizing recruitment patterns and motion of the joints in our elbow, forearm and wrist.
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And hopefully, starting to turn the tide towards not being in pain, or not exhibiting any of
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this dysfunction.
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I hope you guys enjoy this technique, I hope it's easy for you to get client's to do this
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technique or a regular basis, obviously that whole compliance thing, is a big struggle that
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we all have to face.
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