00:00numb hand with pain, tingling, all of this can come from an irritated nerve. And in this video
00:07I'll show you how to help your hand feel better at home with exercises so easy you don't even need
00:12to get up from your chair. An exercise for each nerve in the hand and the best part is you
00:19don't
00:19need to be young thin or very flexible to help your hand feel better at home without medication
00:25just by moving it properly, at least. When the nerve in the hand is irritated or compressed
00:31it can cause pain, numbness, tingling and even a shock-like sensation as well as weakness and trouble
00:38gripping firmly. And by far the best exercise I know to improve the nerves is neural mobilization
00:46and that's what we're going to do now. You're going to sit sideways on the chair, rest your arm,
00:52relax your shoulder, point your palm toward the ceiling and rotate your hand bringing your fingers
00:59toward you. Don't move your hand or your shoulder you're going to make the movement from your elbow.
01:05Bring your hand toward you. Is it starting to feel bad? Go back. This is different from the exercise
01:11we do for the muscle where we add weight and push. Here you should do the whole exercise as long
01:17as it's
01:18comfortable. Go until it starts to feel bad then come back. No rush, no forcing it. This exercise helps
01:27to improve the ulnar nerve, nerve that causes pain, tingling, numbness on this outer side of the hand,
01:34especially for these two fingers, the pinky and the ring finger.
01:39This nerve is very common in people who use computers, who work with computers because it's
01:46exactly this part of the hand that we rest on to use the mouse. Some people even have a callus
01:53in
01:53this area here. So this exercise can help a lot, but the movement should be done within your comfort
02:00zone. It's the opposite of what coaches say. What? You're not supposed to leave your comfort zone.
02:06You're supposed to stay in your comfort zone. You're going to do three sets of 20 repetitions,
02:1420 of these movements without rushing, or three sets until it starts to get uncomfortable.
02:19Alexandre, I didn't understand. You start doing the exercise and suddenly your hand starts tingling,
02:26starts hurting, starts giving you a bad feeling. You stop, lower your hand,
02:34wait for the feeling to pass, and then go back. Three sets. Three times, 20 movements,
02:40or until the pain or discomfort starts. Pretty cool, right?
02:44The next exercise. Ouch. The next exercise is for the median nerve, that nerve that causes pain,
02:52numbness, and tingling in these three fingers or on the inside of the hand.
02:57It's the nerve involved in carpal tunnel syndrome. So it's also related to repetitive movements,
03:03computer use, people who work a lot with their hands, or those who do very delicate movements.
03:09You will stay in the same position, shoulder relaxed, arm supported, palm of your hand facing
03:15the ceiling, but now you will point your fingers away from you. The hand doesn't move,
03:21the shoulder doesn't rise, and you will slowly straighten your elbow as far as is comfortable
03:26for you. Look, here I start to feel a sensation. I had a teacher who used to say it felt
03:32like a lit
03:33cigarette inside your arm. And that's about right. Look, you go until it gets uncomfortable and then
03:38come back. Keep doing the movement, no rush, just as far as is comfortable. Three sets of 20 repetitions,
03:46or three sets until it starts to get uncomfortable, starts to feel numb. Just stop. The discomfort
03:52will go away, and then you continue the exercise. The next exercise is for an often overlooked nerve,
04:01the radial nerve, the nerve that can cause numbness, pain on the back of the hand. And I say it's
04:10forgotten,
04:10because most healthcare professionals, when you say you're feeling pain on the back of your hand,
04:14only think of tendinitis or a synovial cyst. So the exercise is also very easy. Check this out.
04:23Press your arm. Let your arm drop. Close your hand if you can. You're going to do this. Look,
04:29hold your thumb. If you can, just keep your hand closed.
04:34You're going to rotate your hand a little, like you're trying to lift your pinky finger. Again,
04:39don't move your hand. Don't move your shoulder. The movement is only in your elbow. Slowly you're
04:46going to stretch, like you're punching the ceiling. Go as far as it's comfortable. Look,
04:52this is the one that's most sensitive for me. It's the one that's bothering me the most. Everyone has
04:57one nerve that will be more sensitive, that will be more painful, that will give a greater feeling of
05:05discomfort. And that's the nerve that needs the exercise the most. Okay? For me, right now,
05:12it's the radial nerve. And I want to know about yours. Tell me down below which of the three nerves,
05:16the ulnar, median or radial nerve, or which of the three exercises you felt the most discomfort with.
05:22And it's probably the one you'll feel the most relief from later. Three sets of 20 repetitions. Just
05:28notice that the movement is only at the elbow. Three sets of 20 repetitions, or do three sets only within
05:34a comfortable range. This way it got even better. But pay attention. This exercise sequence is meant
05:41to be done only once a day. Doing it more times might not only not work, but could even further
05:49irritate the nerve that's already irritated. You're going to do it once a day. Sit down. Do the three
05:55exercises with one arm. Then turn the chair and do the three exercises with the other arm.
06:00From warning. Many times, this numbness, this tingling the hand can happen because of stretching
06:08done incorrectly, especially stretching the neck. I've already made a whole video talking about how
06:15not to stretch your neck and showing the safe way to do this stretch. I'm leaving this video here for
06:21you to watch. Just click here on the screen. If I was able to help you, if you're feeling better,
06:27remember to share this video with someone who needs it. I'll stop here. Take care and see you next time.
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