Wrist and Forearm Pain
Including CARPAL TUNNEL, GOLFERS ELBOW, TENNIS ELBOW
There are 5 simple steps to relief from wrist and forearm pain:
1) FLEXORS:
Press and Stretch the belly (underside) of the forearm. Stretch with palm facing up, pressing on soft underbelly of forearm. Make a 'soft fist' (thumb lightly tucked inside fingers) and bend fist down towards floor. Repeat 'press and stretch' several times changing the spot you are pressing on the forearm.
2) EXTENSORS:
Press and Stretch the top of the forearm. Stretch with palm facing down, pressing on top (or hairy) part of forearm. Make a 'soft fist' (thumb lightly tucked inside fingers) and bend fist towards floor. Repeat 'press and stretch' several times changing the spot you are pressing.
3) BRACHIORADIALIS:
Press and Stretch the Brachioradialus muscle while twisting 'soft fist' left to right. The hand position is palm facing the other hand and the thumb faces the sky. This muscle is located on top of forearm from the elbow til about half way to the wrist. It will bulge under your hand if you squeeze a fist tight. Repeat 'press and stretch' several times changing the spot you are pressing and the plane (or angle) of the stretch. Stretch with palm facing down, pressing on top (or hairy) part of forearm. Make a 'soft fist' (thumb lightly tucked inside fingers) and bend fist towards floor.
4) ELBOW:
Hold both sides of elbow just above bony joint with elbow bent. Rotate elbow in a circular manner several times each way while holding firm pressure above the joint.
5) FINGERS:
Wiggle fingers while holding sides (not top and bottom) of large joint located in the middle of each finger. Wiggle several times with firm pressure on joint. Repeat for each of the 10 fingers.