Healthy Movement
Stretches, exercise routines and walkthroughs for gamers and desk workers, from 5-minute wrist routines to posture and low back exercises.
- Sedentary Lifestyle RSI: Why Sitting Causes Wrist Pain
Discover how a sedentary lifestyle rsi connection can silently trigger wrist and hand pain, and learn how active movement can restore your tissue health.
- 3 Tips to Stop Death Griping Mouse
A lot of FPS players struggle with death gripping mouse while in high-pressure scenarios or even aim training.
- Instability vs Stability: When and Why Both are Necessary (Core-Tex Sit Review)
In the world of gaming, achieving peak performance is not just about mastering skills and tactics, but also ensuring physical comfort and well-being.
- Mythbusters: Low Back Pain Edition
We are all familiar with back pain in some aspect or another whether it happens to us after a long gaming session, bending over to pick up something heavy…
- Can a Gyro Ball Help Improve Your Aim? (And What On Earth Is It?)
One of the most popular tools we have recommended remains the gyroball, a handheld device consisting of a free-spinning ball within a plastic sphere that…
- What to Expect From Your PT Evaluation
If you’re reading this article, chances are either you or a friend has come across some sort of physical symptoms.
- Hand Exercises for Gamers: 3 X-TRAINER EXERCISES FOR THUMB PAIN V1
Hallo guys! Enjoy the first of many videos like these demonstrating different types of exercises you guys can do as gamers to keep your hands, wrists…
- 6-MINUTE WRIST STRETCH ROUTINE FOR GAMERS: EXERCISE WALKTHROUGH
These stretches are meant to help relieve stiffness associated with repeated activity and facilitate recovery from these long sessions.
- Esports Health Walkthroughs - Exercise and Health Walkthroughs for Gamers
Welcome Welcome to a new series of videos Caitlin and I came up with to help us gamer stay healthy in a practical way. I want to introduce to you guys....
- 1HP Medkit: Low Back Pain in Gaming - What is it and how do we address it!
Low back pain is gaming is the second most common pain pattern in gaming and is most commonly the result of MUSCULAR STRAIN. As I mentioned earlier, the main reason for why we develop low back pain as gamer is because we are just sitting for too long (with poor posture).
- Exercises for Gamers: Hip Thrust/Bridging
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- Exercises for Gamers: Abdominal Crunch, Feet Supported
Ah the good ol’ sit-up. Our abdominals are often weak from sitting in the extended position.
- Exercises for Gamers: Plank with Abdominal Activation
The purpose of this exercise is to increase the strength of our abdominals as they are often over lengthened/weak in the extended position.
- Exercises for Gamers: Seated Trunk Flexion
The purpose of this exercise is to stretch the overactive muscles of your lower back (paraspinals) and allow them to relax.
- Exercises for Gamers: Psoas Stretch
The purpose of this exercise is to stretch a commonly stiff/short muscle when we are in the extended position.
- Exercises for Gamers: Quadruped Arm-Reaching
This is another exercise which strengthens the lower and mid-back along with engages our core.
- Exercises for Gamers: Prone Press-Up
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- Exercises for Gamers: Seated Good Mornings with Band
The purpose of this exercise is to strengthen the lower and mid-back muscles which are often overstretched and weakened in the flexed position of the lower back
- Exercises for Gamers: Hamstring Stretch
The only thing you need for this exercise is your chair. The purpose of this exercise is to stretch your hamstring muscle because it is often stiff or short…
- Exercises for Gamers: Pelvic Tilt with Active Shoulders
This exercise allows us to better control the position of our lower back, with neutral being the ideal position.
- Exercises for Gamers: 5-Minute Full-Body Warmup v1
Here is another 1HP exercise routine! This is a five-minute full body warm-up which targets muscles which tend to be weaker from sitting for prolonged…
- Exercises for Gamers: Anti-Sitting Mobility Routine
This is a short video where I demonstrate a mobility flow (series of exercises meant to be performed one after each other) designed to work against the…
- Foam Rolling for Gamers: Relax your Muscles and Reduce Low Back Pain
BASICALLY IT MEANS SELF-MASSAGE HELPS US GAMERS RELAX MUSCLES SURROUDING OUR LOWER BACK AND PELVIS CONTRIBUTING TO OUR LOW BACK PAIN!
- Exercises for Gamers: The Iliotibial Band (ITBand) and Tensor Fascia Latae (TFL)
The iliotibial tract is a thin band of tissue along the outside of your thigh is connected to the tensor fascia latae muscle.
- Exercises for Gamers: Foam Rolling the Hip Flexor and Thigh (Psoas and Rectus)
” Reducing the stiffness of the hip flexor can also unload the joints of the lower back
- Exercises for Gamers: Foam Rolling the Butt (Glutes & Piriformis)
These are also muscles which can become stiff or tight from prolonged sitting, especially when sitting in the “flexed” position.
- Exercises for Gamers: Foam Rolling the Hamstrings
When we sit in a “flexed” position these muscles often become shortened or stiff, especially after longer periods of gaming.
- Exercises for Gamers: Foam Rolling the Lower Back Muscles and Fascia
These muscles are often overstretched when we sit in the “flexed” position.
- Gaming Health: Avoid Injuries by preventing overheating??
I’m writing this to set the record straight. A lot of us do not understand how exercise, posture, stretching, breaks all fit into the puzzle of gaming…
- Choosing the Right Treatment: Injury Management Techniques
When it comes to injuries in gaming, there’s a lot of confusion as to how to prevent and manage issues in the short term.
- Choosing the Right Professional to Help
There are two general situations where it’s worth seeking outside help. First, when you’ve tried conservative self-management techniques and they’ve failed.
- How to Stretch (Hands, Back, Neck) - Secrets of Console Gaming
Neck and shoulder stretches are just as important; I’ve never met a player who didn’t have a tendency to let their shoulders creep up towards their ears as…
- HP BOOST # 6 | Wrist Pain from Gaming? LEARN MORE ABOUT STRAIN and an Exercise to Help
In this EPISODE OF HP BOOST - #6 for those keeping track, I help you guys understand a little more about strain and how it contributes to wrist pain.
- How to Have Better Gaming Posture in 3 Easy steps, Secrets for Success | HP Boost #5
In this video, I discuss 3 easy ways to have better posture & understanding how to actually incorporate the tips into our lives.
- My Favorite Posture Exercise for Better Gaming | HP BOOST #4
In this short video, I showcase the exercise I prescribe most to everyone I work with in eSports.
- Good Posture, Better Performance: What you need to know about Gaming Posture
In part 1 I provided a simple definition of posture: the arrangement of our body parts in relation to each other in the various positions and movements that…
- HP BOOST #3 | How We Should Define ESports And Why It's Important
In this video, I define what an eSport is and define it's individual components. It is my hope that this definition spreads within our community.
- Healthcare in eSports - A definition for eSports
An understanding of what eSports are not only helps those who look in from the outside better understand our community but also assists support staff aiming…
- HP BOOST #2 | THE 5-Minute Miracle, Preventing Wrist Injuries
In this video, I discuss a 5-Minute exercise series designed to combat the stresses on your forearm, wrists and hands after an extended period of gaming.
- Introducing HP BOOST | Episode #1: How does posture cause pain in the shoulder?
I have been fortunate enough to not only be part of the family of Counter Logic Gaming but also be part of one of the best orthopedic residencies for…
- What Gamers Need to Know about Exercise
So you’re a gamer and you’ve made the decision to begin exercising. Well, you’re in the right place.
- Simple Methods to Ease your Gaming Pains
This article provides a brief guide on how to use Cold, Heat and Medication to manage pain.
- GamerWODs - Daily Workouts for Gamers
1: They provides gamers with a way to do exercises at home or with easy-to-access products.
- What Gamers need to know about Injuries
It’s unfortunate but understandable when we are immersed into our game.
- Gaming Until You’re Numb: 3 Simple Ways to reduce Carpal Tunnel Symptoms
Carpal Tunnel Syndrome is commonly thought of as one of the biggest issues in gaming today, however this is just not true.
- Repetitive Strain Injury: Managing Gaming’s Biggest Issue - Part 2
Ideally you would all come see me personally to manage your pain, but since that can’t happen (unless you are really in pain then please don’t hesitate to…
- Repetitive Strain Injury: Managing Gaming’s Biggest Issue - Part 1
IF YOU HAVE BEEN DEALING WITH WRIST PAIN FOR LESS THAN A WEEK - YOU DO NOT HAVE CARPAL TUNNEL SYNDROME.
- CTS: Hand Stretching Series
CTS: Hand Stretching Series: from the 1HP Doctors of Physical Therapy, who coach people with hand, wrist and arm pain.
- Posterior Forearm Massage
If you are using the tennisball: Rest your forearms on a table or flat surface and slowly apply pressure with the tennis ball from the elbow all the way to…
- RSI: Hand Stretching Series
RSI: Hand Stretching Series: from the 1HP Doctors of Physical Therapy, who coach people with hand, wrist and arm pain.
- A Glide for the Median Nerve Glide
This exercise is designed to isolate and mobilize the median nerve in several positions. Begin by assuming a standing position with your arms to your side.
- Tendon Glide with Thumb Stretch
This is another exercise to mobilize the tendons within the carpal tunnel.
- Hand Tendon Gliding Exercise
This exercise mobilizes the primary muscle tendons that are within the carpal tunnel.
- Thumb Flexor Stretch
This exercise is designed to stretch the thumb muscles on the palm side of your hand. Sit with your elbows bent and palm facing you.
- Thumb Adductor Stretch
This exercise is designed to stretch the thumb muscle that brings your thumb closer to your palm.
- Carpal Ligament Traction
The purpose of this exercise is to open up the space for the nerve to travel in the carpal tunnel.
- Wrist Flexor Stretch
This stretch targets the muscles on the palm side of your wrist and forearm. Bring your arm out in front of you with your elbow straight and palm facing up.
- Wrist Extensor Stretch
This stretch targets the muscles on the back side of your wrist and forearm. Bring your arm in front of you with your elbow straight and palm facing down.
- Anterior Forearm Massage
If you are using the tennisball: Place it on a table and slowly apply pressure from the elbow on the palm-side of your forearm all the way to your wrist.
- Hand Massage Regions and Technique
With your hands, the bulk of the musculature is on your palm. We focus the use of either the tennisball or can of food on massaging these locations.
- Finger/Thumb Extension with Rubber Band
This exercise is designed to strengthen the longer muscles of the back side of the forearm.
- Tennis Ball, Stress Ball or Digiflex Exercises
This sequence of exercises are designed to improve your grip strength and target specific muscles in the forearm.
- Eccentric Wrist Extension
This is essentially opposite of the above exercise. This time you are holding your weight with your palm facing down.
- Eccentric Wrist Flexion with Finger Curl
Find a weight or something that is moderately heavy (canned food usually works We don’t want it to be too heavy as we want to work more on endurance vs.