7 BEST Science-Based Wrist / Hand Exercises for Gamers | 1HP

FREE GAMING WRIST PAIN GUIDE: https://1-hp.org/gaming-wrist-pain/


Wrist pain is by far the MOST common complaint I get when I work with pros and gamers. And the first thing they often encounter online are resources telling them to rest, brace, just do stretches! Sorry, that’s not going to help in the LONG run. These are just methods for short-term relief. I’m Dr. Hwu, and I’m the esports injury doctor. Over the past 5 years, I’ve worked with pros across almost every esport title League, Dota, CS: GO, Rocket League, R6, Fortnite, Hearthstone, Valorant, Smash (benjyfishy, jelty, psalm, riversan, Kumo, rez, darshan, stixxay, wiggily, aphro, etc.) and I have helped over 500 gamers completely resolve their pain in their hand, wrists, and forearm.

Today we’re going to be going over the 7 BEST exercises and stretches I’ve used to help these gamers eliminate their pain. We will be using science and anatomy to help you understand why these exercises are the best use of your time. Per usual, here are the timestamps:

0:00 Introduction
0:43 Forearm Science: Anatomy & Understanding your pain
2:15 Ex 1: Wrist Extensor Stretch (with some stretching science)
2:57 Ex 2: Wrist & Finger Flexor Stretch
3:25 Ex 3: Intrinsic Hand Muscle Stretches
4:30 Strength & Motor Control Exercise Science
5:07 Ex 4: Wrist Flexor DB Strengthening with Tendon Neuroplastic Training (TNT)
5:44 Ex 5: Wrist Extensor DB Strengthening with TNT
6:11 Ex 6: Wrist Radial / Ulnar Deviation DB Strength with TNT
7:10 Ex 7: Ultigrip Exercises
8:02 Summary and important points you need to know about stretching & strengthening

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Get an Ultigrip:
https://amzn.to/2PknFeW

Get a Dumbbell:
https://amzn.to/35jSPMk

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Referenced Research
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/31431...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/28759...
https://pubmed.ncbi.nlm.nih.gov/24944...
https://www.ncbi.nlm.nih.gov/pmc/arti...


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