9-MINUTE WRIST INJURY PREVENTION ROUTINE FOR GAMERS - A WALKTHROUGH
By Dr. Matthew Hwu, PT, DPT, OCS, CSCS·
Quick answer
This is a 9-minute wrist injury prevention routine for gamers, shown as a video walkthrough. It combines self-massage, stretching, general coordination, and strengthening and endurance work. The goal is to keep your wrists and hands flexible while building the strength and endurance to play longer without pain.
The suggested plan is to do this routine three days a week, with a stretching or recovery routine on the days in between. Do it after gaming, or at a separate time at least an hour or two away from your session.
I'm back guys with another routine to help keep your guys's wrist and hands healthy. This routine is a little different as it is a FULL injury prevention routine! It involves the following types of exercises:
1. Self-Massage
2. Stretching
3. General Coordination
4. Strengthening and Endurance
The purpose of this routine is to keep your wrist/hand flexible while also developing the strength and endurance in your hands to manage longer periods of play without pain!
HOW SHOULD YOU USE THE ROUTINE?
My best recommendation as I mention in the video is to perform this routine:
3x/Week with a stretching/recovery routine in between the days. I've listed both of my recovery routine links below. This means 5x/week of exercising to maintain the health of your hands to allow you to play for those long gaming binges without pain!
An example of this general health routine would be
WHEN SHOULD YOU PERFORM IT?
Either after your gaming session or at a separate time (at least 1-2 hours off of your gaming session)
Links Referenced in Video:
6-Minute Wrist Stretching Routine
Binge-Proof Wrists, The 5 Minute Miraclehttps://youtu.be/lzjOCYkn8mY
|
Monday |
9 Minute Wrist Warrior |
|
Tuesday |
6 Min Stretching Routine OR 5 min Binge-Proof Wrists |
| Wednesday |
9 Minute Wrist Warrior |
| Thursday |
6 Min Stretching Routine OR 5 min Binge-Proof Wrists |
| Friday |
9 Minute Wrist Warrior |
