This video shows how to massage arms and wrists, specifically to relieve pain of carpal tunnel syndrome.
Athena Jezik is a licensed massage therapist who specializes in Lymphatic Drainage and Cranio-Sacral Therapy.
Hello again. This is Athena Jezik and we’re going to show just a little bit of self help, particularly with the forearms.
So many us work at the computer so much during the day. We spend a lot of time with this movement in our fingers and it tightens up the muscles and it gets sore and things begin to occur and then we have other problems that occur such as carpal tunnel or stiffness or arthritic conditions.
So I’m just going to show you a few little things that can be done, either doing it with your partners or your coworkers that are open to this sort of thing or even on yourself to help relieve some of the muscular tension that happens in the forearm.
OK, the forearm we are going to deal with from the forearm down to the wrist and into the hand.
A little bit into the hand but primarily the forearm muscles. There are two bones that move back and forth so it’s just nice to see how the range of motion just is moving this back and forth.
This is if you’re working with your, I guess it’s called Cubicle Buddy or somebody in the next cubicle. I don’t really know that world so I have room to learn out of there. And articulating and just checking range of motion in all of the joints including in the fingers, just wiggling them around and checking the tension that might be there that’s holding things in place and shaking them around a little bit.
And of course if you’re working on yourself, you can just check it yourself and do the range of motion yourself and feel it around.
Ok, and if you want you can put some lotion on which is a little better to do than without because there’s a lot of friction that occurs. So we’ll put a little bit of lotion on. This is a blend of coconut oil and a few other things.
So then you just run your thumb from the wrist and you can feel very distinctly the muscles. It’s a softer tissue. As you run up, you might feel things as though you’re having those little packing bubbles.
That’s little knots, little toxic build up and things that will create pain and discomfort in the muscle as time goes on, so just rub that thumb up and don’t go too hard over the bone.
You don’t want to rub with a lot of force over the bone. Make sure there’s some kind of a meaty part of the bone that you’re feeling, sensing.
Just start by doing that and then doing some cross fiber frictions. They are a little tricky to see but you rub your thumb across there.
But again, you do not use a lot of pressure. You’re not stretching and hurting the skin. It’s deep enough to feel something but not so deep that it’s being invasive.
It’s just what the body is allowing. It’s not forcing any further in. The body also likes to have some choice, too, in the matter.
And you can do a little petrissage, a little lifting the muscle up and getting underneath it and circular like that.
So we’ll run the fingers and the thumb up the forearm and feel that separation and then you can take that thumb and go across in a cross fiber direction which will help to relax the muscle out a little bit more and then when you take your thumb back up in a thumb iron back up, you’ll notice that if there’s packing peanut sensations in there you’ll feel that they’re dissipating because they are moving out of the muscle. It’s just toxic build up, things that are trapped in the tissues. It’s good to have that out of there.
You want your muscle to be very supple. You don’t want it to be full of a lot of toxin or any knots or things like that. And then, with carpal tunnel we’re dealing with a lot of issue right in the wrist and in the palm of the hand, the very deep part of the palm of the hand.
So to keep that in as good of working function as to give a little traction to it just by pulling the hand out and separating the wrist bones, there are quite a few carpal bones or wrist bones.
They don’t have a very big blood supply to them so the healing time in that area can be quite slow, particularly if there’s a break or something like that.
Even with tension because it doesn’t have very good blood flow. There is lymphatic flow in it but it’s not as good as some parts of the body, so we want to take the time to give a little decompression into those, into those bones so that whatever space is there that the fluids can begin to move well in there,and the fingers, same thing.
The fingers can be pulled a little bit. You don’t want to go with a lot of force.
Again, if you watch the other videos, you want to go into it with that type of resistance and just lead it through respecting that resistance that it’s giving.
Don’t force anything. The work that I teach is never forceful. And also giving some stretching to the fingertips this direction, holding them down and just feeling that fingers going up. You can actually just rotate them a little bit, or glide them back and forth.
You can rotate them in circles which is a rotation. And the thumb, of course, the same thing.
You want to make sure it’s working well and then you can also grab a hold in this direction here very gently, and on the other side of the wrist and just pull open slightly this way, that’s another way.
When you do that though you can drain the joint lymphatically by just taking the hand and just turning it back and forth just slightly so that the wrist is moving but there is a stabilization of the forearm so those bones aren’t following with the carpal bones. Just have a little bit of motion there.
You can have it go up and down, taking it in all of the range of motion possible. Then also you can come up to the elbow and do the same type of thing where you’re holding on to the arm, the forearm and the upper arm, and getting a little bit of traction where you’re stretching it just a little bit getting some space into that joint, and then rotating the bottom arm, the forearm.
Whenever you do this on a joint it is the most distal part that’s going to move. The other part is going to be stable so whether you’re working the knee or the elbow it’s going to be the part that is most distal or farthest away from the mid part of the body.
Just rotate that a little bit and you can take that into a bending and stretching as well because all of the attachments of the forearm come up right into this area at some location, usually it crosses the joint.
And then, check again, and what you’ll probably find is that the muscle is much more supple, much more moveable and probably feels a lot better.
So that is one way that you can take care of your cubicle buddies and other people that might be around you that might spend a lot of time on the computer.
You can take care of each other’s hands and arms that way and maybe we can not have as much carpal tunnel.
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