hi friends it's Caroline thank you so so much for tuning in to the channel today for this wrist pain and carpal tunnel video I hope this video serves you and helps you feel better of course please always check with your doctor before starting this or any exercise routine honor your body and move nicely this video is meant to make you feel good not worse so if anything hurts stop immediately and go take care of yourself so when you're ready to get started you're going to reach your arms out towards me you'll place your palms flat down towards the ground and all I want you to do is bend your hands back towards your face and then go right back down to flat good again fingers up it's kind of like you're high-fiving me so high-five and Center now a lot of my clients and friends struggle with wrist pain because they spend a lot of time typing on the computer and just stressed out which does not do good things for your body so I hope that this video can help with the pain of you experience from too much time on the computer the desk or just dealing with stress all right last one hold now I want you to make fist and circle your wrists you're just going to give me big circles around and if you're doing this in your office major props to you would it take some time for yourself during a busy work day it's hard to do okay switch sides so we're going to go the other way whoa you might feel snap crackle pop as long as there's no pain associated with it works so okay so big circles look at your fingertips fingernails make sure that your manicure is all perfect here okay let your hands rest now you're just going to shake your hands out so like blah shake out the tension shake out the stress get rid of the pain let it go let it go all right hah and rest bring your hands to prayer position press your palms into each other and reach your elbows out to the side sit up nice and tall from here take your arms to one side and the other side good I feel like great stretch in my forearm here also my wrists and hands so I'm just moving the prayer side-to-side let's try six more so again checking it with your posture here I hope you were doing this your office you've inspired a few other people to join you office exercise is not weird it's awesome cakes three more just chew more oh I love it feels so good last one bring it back to Center now I want you to take your hand to the side and center so you're just tilting your prayer we'll try something a little bit different with this variation in a moment let's try it just two more good last one now I'm going to combine the two so you'll go to the side and you'll tilt whew Center and back to start other side push the hands Center and back to start so we move the elbows tilt the hands till band's back and return to your heart now this one is rather intense so if you're feeling any crazy sensations maybe move a little less in the range of the motion or rest and wait to an exercise that we're doing next okay so don't overdo you don't want to create more pain in your body that's not the point of this video so be smart honor your body and breathe let's do one more each side so we go out shell oh my goodness this feels really good and other side tilt the hands back to Center and return to your heart now take your prayer you're going to reach it over your head to get tricep stretch with your hands and prayer extend back and bring your hands your heart good let's try that again so arms up bend the elbows straighten arms back to your heart so this stretches the tricep muscle which I call the IT band of the arm because when the triceps are tight they cause tension in the elbows in the shoulders in the wrist in your life so we hopefully can get a little more stretch and length in the triceps through this exercise I already feel better I hope you do too good we're almost there let's just try four more so reach up and back and lift check in with that posture Oh use your breath I love stretching it always makes me feel better last one back to your heart now I want you to reach your arms out to the side and flip your palms up towards the ceiling from here take your fingertips and point them down towards the floor feeling a stretch all the way through your biceps your wrists your fingers your palms now from this position I want you to bring your hands into fists give me a muscle man bicep curl like your Arnold Schwarzenegger good go back to sit straight flex the palms and rotate the fingers down good try that again so palms up stiff bicep curl out flat and now for some reason I can't not make a face when I do this exercise so if you want to add facial expressions by all means how fun is it but you're reaching out flexing the palm tilting down Center oh I really feel this one and curl we're just going to do 10 repetitions because I don't want to do anything too crazy I just want to get some movement in the body because I believe that movement is medicine and it can beat you feel better and perform better in your life so hopefully this works to help you today by now you're doing those arms I'm feeling a great stretch let's try two more so curl it in reach it out flat whew last one reach palm flat fingers down and return to Center nice job I want you to take your arms down by your side and then reach your arms out forward towards me flexing one hand you'll take your opposite hand grab the fingers and pull the hand down towards the floor so now you're stretching the forearms the wrists the fingertips which get really tight if you spend a lot of time on the computer or on your phone so we actually have more injuries now from the computer and the iPhone than we do from sports which is sad so let's fix that so let's switch to the other side you can relax this hand reach the other arm out use your opposite arm to gently tug the fingers towards the floor so you might feel a nice stretch through your forearm through your shoulder I want you to breathe think positive let go of any tension and rest let's try a finger stretch the opposite way so other arm reaches out you're going to take your fingers and tilt them down towards the ground and now you should feel a stretch in the front and the top of your wrist this one's also really nice remember sometimes stress is mental as well so if you let go of some mental stress it might help the Pacifico stress good relax let's try the other side reach the arm out towards me grab those fingers and gently take them towards the floor feeling a nice stretch to the wrist in the hand have you ever had that happen to you or it's a lot of mental and spiritual stress that is causing physical stress in your life that's happened to me it's not fun good and relaxed so from now from here I want you to take your hand and clasp the end and you're just going to take some risk circles so you can do the any symbol you can do little circles one way and circle the other way just see if you can get a little more range of motion in those wrists we only have one more exercise to go so our last exercise you'll use your chair or desk relax from your class and I'm going to show you from the side here but I'm just going to flip my hands backwards on my chair open up my chest and I'm gently going to bend my elbows whew feeling a great stretch in my wrist so I work on my posture and also try to roll my shoulders back and down lifting my heart and lengthening my spine take a deep breath inhale and a long breath out exhale good return the center turns face me and you are all done I want you to check in and tell me how your wrist feels let me know in the comments below if you feel less pain more range of motion or lighter looser wrists and hands I am here to help you feel good inside and out and I can't thank you enough for being a part of my youtube channel and my life if you like this video please hit like subscribe to my channel and share this video with all of your friends I hope to see you again soon at Caroline Jordan fitness calm