Self Treatment Techniques for the Shoulders, Arms, & Hands
Below are some stretches and muscle release techniques for arm & shoulder pain that I have personally used with good results. Feel free to share and try these techniques, but keep in mind that they might not work for you and are not a substitute for medical treatment. If you feel any sharp pain or your problem gets worse or fails to improve, stop the activity! For more details on my favorite way to stretch or loosen my own muscles, review my Self Treatment page.
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Forearms and Hands
Pain in the elbow, wrist, and hands often comes from tight muscles in the forearm. Too much gripping can cause the muscles in the palm of the hand and inside of the forearm to tighten and cramp; frequent gentle stretching of both fingers and hand will help treat and prevent this from occurring (see Right). It is especially important to stretch the fingers as we age, to maintain their mobility. The thumb can also get stiff and sore from gripping and other repetitive motions. It can help to press into sore areas on the inside and outside of the bone near the base of the thumb, and then flex and rotate the thumb until the pain subsides. there are also trigger points in the bicep area that can refer pain to the thumb when a tight muscle pushes on the nerve descending from the spine. |
The extensor muscles on the outside of the forearm also tend to get tight and ropy (especially from typing or using a mouse), and can lead to carpal-tunnel type pain. frequent stretching (by extending the arm and bending the hand down at the wrist) can help prevent this from getting too tight. If you are having pain, press into the sore area and flexing the wrist back and forth can help release this muscle (see Above, Left). If you work at a desk, it can also help to use a pad under your wrists (to keep your wrist straight), and to rest your hands on their sides (thumbs up, pinkies down) when you aren't actively typing.