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Carpal Diem
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Carpal Diem

by Sally Murray, Egoscue

 

Are you typing away for hours on end, sitting in traffic, or just cooking dinner? Those are just a few of the jobs that we ask our wrists to do. Throughout those tasks, we flex them, extend them, and move them laterally side-to-side. They also pronate and supinate. If you pause to think about what our wrists are capable of, you'll realize they're an incredible piece of machinery.

Yet, we hear from so many of you that you're struggling with wrist pain. And the vast majority of the time, you inform me you're doing one or more of the tasks I listed above when you feel the symptoms kick in. However, you also tell me that you're only dealing with pain in one wrist or experiencing pain more in one wrist than its counterpart on the other side despite the fact that many of our daily activities require that both wrists get involved. Typing, playing the piano, and exercising all require both wrists to do the same job at the same time.

If both wrists are doing the same job at the same time but each are experiencing very different symptoms, we can't blame the activity for your pain! Instead, we have to look at the body coming to the job. More specifically, we have to look at the difference in shoulder positions. What's true about wrist pain is that it's caused by the shoulder. When the shoulder stops working properly, the wrist gets asked to do more work than it's functionally capable of doing. The wrist pain is simply the body's way of alerting you to an issue in the shoulder. The good news is that the solution is simple: regain function in the shoulder and eliminate pain in the wrist or elbow, for that matter.

If we retrace our steps even farther down the kinetic chain away from the wrist, we'll no-doubt discover a dysfunctional pelvic girdle as well. Ultimately, we need to ensure that the pelvis is properly aligned so that the spine stacks up properly. When the spine is properly aligned, the shoulders will be in their proper, functioning position, and the wrist pressure will be eliminated!

So, let's get to it! The following three exercises will reestablish a proper pelvic position while reconnecting the hips and shoulders. Follow them in order, and do them daily! Let's get started.

FROG PULLOVERS

  1. Lie on your back with your knees bent.
  2. Center your feet along the mid-line of your body and let your knees relax down to the sides.
  3. Place the soles of your feet together.
  4. Interlace your fingers and place your hands above your chest with your elbows locked.
  5. Lower your hands toward the floor above your head and then return them to above your chest.
  6. Repeat for 3 sets of 10 repetitions.

   

STANDING ARM CIRCLES

  1. Stand with your feet pointed straight and hip-width apart.
  2. Place your finger tips into the pad of each hand and point your thumbs straight out. This is referred to as golfer's grip and maintaining this hand position is important for the exercise to be done correctly.
  3. Pull your shoulders back by squeezing your shoulder blades together and down, then bring your arms out straight from your sides up to shoulder level.
  4. With palms facing down and thumbs pointing straight forward rotate your hands up and forward in approx. 6 inch circles 40 times.
  5. Then reverse direction: palms should now face up, with thumbs pointed straight backward. Rotate your hands up and backward, 40 times.

   

STANDING ELBOW CURLS

  1. Stand at a wall with your heels, hips, upper back and head against the wall.
  2. Your feet should be pointed straight and hip width apart.
  3. Place your knuckles against your temples with your thumbs pointing down to your shoulders (golfer's grip).
  4. Open and pull back your elbows so that they are against the wall then close your elbows together in front of your face. Keep your elbows up at shoulder level. Do not let them drop down.
  5. Repeat 30 times.
   

Sally Murray works for Egoscue, a Revolutionary Method for Stopping Chronic Pain. In addition to her family, her other passion is to help others and become a part of their journey to quality of life.


Sally Murray, Egoscue
sally@egoscue.com



 

 

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