Hand & Wrist Relief

The Start To A Completely Pain-Free Wrist & Hand

This is for you if you have carpal tunnel symptoms that your medical doctor has not confirmed is a true syndrome, hand pain or wrist pain that lingers or arthritis… this may be able to help you! 

Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear, organ involvement or major nerve blockage.

If severe pain = 1 hour.  For slight pain = 20 mins.  At least once in the morning.  Do exercises daily until pain stops for 24 hours.  Once pain is gone, continue with the menu for 1 week, then start with the overall conditioning supportive program

Wall Clocks

Time Frame: Hold each of the three positions for 1 minute.

Why: This unlocks the shoulder blades. 

How: This is a 3-position move.  If 3rd position aggravates elbow, only do position 1 & 2 then try again after two days. 

  1. Position one: Face wall, feet pigeon-toed up against the wall.  Place arms over head in 12-O’Clock position, and hold for 1 minute.  Elbows straight, while shoulders rotate away from the wall, with the thumbs pointing away from the wall.  Hold 1 minute. 
  2. Position two: Same pigeon-toed stance. Place arms at 10-and-2-O’Clock position. Hold for 1 minute. 
  3. Position three: Same pigeon-toed stance. Place arms at quarter-to-three position. Hold for 1 minute. 

Supine Groin Stretch On Towels

Time Frame: Hold position for as long as 10 minutes on each leg.

Why: This turns off compensating groin muscles. 

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat. 

Air Bench

Time Frame: 2 sets of holding this position for up to 1 minute.

Why: This allows vertical loading during major posture joint alignment.  

How: Lean back against the wall. Press hips and lower back into wall. Walk feet forward while sliding down into a sitting position. Do not sit below 90 degree knee bend. Knees should be over the ankles, not the toes.  If pain in kneecaps, raise body up the wall to relieve pressure. Hold up to 1 minute. If too much of a workout, try only a few seconds at a time and build to 1 minute. Walk around for a minute after this exercise. Repeat a second time.

Trunk Arches, Tilts & Twists

Time Frame: 1 set of 4 repetitions with each position.

Why: This strengthens and releases muscles of the torso.

How: Sit toward the front of your chair. Place the back of your hands under your chin, elbows pointing out to the sides.

  1. Trunk Arches:  Arch your belly forward as you simultaneously point your nose to the sky, using your hands to help you. Then relax your trunk back to normal sitting position. Do 4 reps.
  2. Trunk Tilts: Tilt trunk to point your elbow toward the sky. Then relax your trunk back to normal sitting position and repeat with the other elbow. Do 4 reps with each elbow.
  3. Trunk Twists: Twist trunk to point your elbow directly in front of you. Then relax your trunk back to normal sitting position and repeat with the other elbow. Do 4 reps with each elbow.
Click Here To Download Exercises