For those of you who know me, I’m a complete golf addict. I also arguably wasted 300 hours of my life and upwards of $5,000 on massage therapy school.
Out on the course today, I paired up with a nice random gentleman who played the course a million times and was giving me really great club selection and target advice. Halfway through the round, he told me he’d only be playing the front 9 holes because his wrist was bothering him.
I asked him where it hurt and what motions flare it up. He told me he was constantly holding and picking up his 2 babies, at the computer most the day, and golfed what I estimated to be about 10 hours a week. Assessing his injury, I told him to dig into his forearms with his thumb and hit particular muscle groups. Then I took over and did some Active Release Technique (ART) on his forearm to clear up the rest.
His wrist felt 100x better and he continually thanked me throughout the round. Why? Look at the anatomy of the wrist, and you can appreciate how the interconnected the body is. Where do these forearm muscles connect?
The move he did to himself I will go over in detail below, but the other wrist savers noted are both rehabilitative and preventative. So, even if you don’t have wrist that bother you now, they might bother you later as the intensity of your sport, exercise, or lifestyle increase linearly. The best part about these exercises is they can all be done anywhere!
***Nothing replaces good soft tissue work from a professional. In fact, I recommend going to see a soft tissue specialist in conjunction with the work you will do on your own. At the bottom of this newsletter I have provided the names and contact information of massage therapists and chiropractors whom I work very close with and trust***
1. Self soft tissue work on forearm
The goal is to hit all the musculature from your elbow to your wrist in 360 degrees. The attachments for most these muscles is, you guessed it, on the wrist. So, loosing these tight, fibrotic muscles is key in releasing tension from the forearms.
When you look at the place of injury, you always want to look upstream (towards the center of the body) to find out what movement imbalance is causing the compensation and where it’s coming from in the first place. Shoulder mechanics, and more specifically rotator cuff function, will cause the rest of the arm to do the majority of the work if the rotator cuff is not strong and stable. Bruggers (no dad, it’s not a bagel chain) is great for activating the rotator cuff to allow the upper arm (humerus) to sit perfectly in the shoulder girdle (scapula AKA shoulder blade)
3. Static Pec Stretch with Finger Extension
Piggybacking on the previous explanation of shoulder mechanics and the influence on the wrist, we can appreciate curing dysfunction in the shoulder girdle to cure dysfunction in the wrist. Due to prolonged sitting and stress, our shoulders tend to round forward. This causes our rotator cuffs to become weak and inactive, and our pecs to become tight and “knotty.”
4. Half Squat vs wall with thoracic rotation
This magic move I took from Matt Uohara (haleinusc.com). If the middle of your back (thoracic spine) is immobile, your shoulders will start to overcompensate and effect the chain down towards the wrists. Signs your thoracic spine is locked up are: you look like quasi-moto, you can’t move your shoulders, and if you breathe from your chest.
Dr. Tarek Adra – (310) 247-8414 Click HERE for website
Dr. Ben Klienbrodt – (310) 826-0721 Bkleinbrodt@yahoo.com Click HERE for website
Dr. Roy Nissim – (310)399-0337 firstname.lastname@example.org
Scott Amiss –(310)666-8690 (text for appointment)
Robert Torres – email@example.com