Hey everybody it's Doctor Jo, and today I'm going to show you some stretches and
exercises for... Is that a video call coming in? Oh my gosh, hey is Ray!
Hey Dr. Jo how's it going? Good. How about you? I am doing absolutely
fantastic. Awesome. I met Ray at YouTube NextUp, and he is
awesome. What's it up? Oh I've just been
chugging away on life, making YouTube videos, and just having fun, got to have
fun with what you do. Awesome. Hey will you tell everybody a
little bit about your channel? Sure, so I make gaming reviews, tech reviews,
and I normally combine film with tech, so I create these high quality video
packages to just entertain and engage. It's always fun. That sounds like so much
fun, I think I need that job. I'm cool with that.
So do you usually have some injuries or things that get tired or irritated when
you're doing all that stuff? Yeah so it's a lot of sitting at your desk, and it's a
lot of just playing games and stuff, so you normally feel it in your fingers, and
sometimes you feel like tense in your back, so it's just like you know
sometimes you got to just get up stretch and move around, and I don't know if you
still feel tense after that. Yeah definitely, I've got some stretches and
exercises for that so let's check them out. Cool!
Since Ray does a lot of this motion with his handheld switch and his old-school
Gameboys, all those kind of gaming controllers, he gets that tightness in
his fingers, his thumb, his wrist sometimes the chest, and the back as well,
so we'll start off doing some stretches with hands, with wrist, and then
we'll work our way up a little bit. The first set of exercises are just going to
be simple active range of motion, really just kind of loosening up the wrist a
little bit, so if you have a tabletop or your desktop, you can prop your elbow up
on it, but you can also do it in the air as well just make a fist and just to
start off with you're going to come up and then slowly back down. You'll feel the
stretch through here, and when you come up down here a little bit,
you're not really holding the stretch you're just doing some active motion to
kind of warm up those muscles because when you're doing stretches you really
want those muscles to be nice and warm. So just starting off maybe ten each way
of these just to get it loosened up a little bit. Then you're going to turn
your fists over and you're going to do it up and down motion, so again this is
really just kind of loosening up those muscles especially when you go down this
way that stretches that thumb area which has a lot of movement action when you're
doing that gaming stuff, so this is a nice one to kind of stretch those out
and get those muscles loosened up just a little bit, so same thing just do
about ten each way just to get it nice and loosened up. Then you're going to go
into a stretch to stretch those wrist extensors and those wrist flexors, and I
point up here because those wrist muscles that move the wrist come all the
way up to the elbow, so sometimes people have some pain there but those muscles
attach all the way along here, so you really want to stretch those out as well,
so when you're doing stuff you're turning your hands your wrists in
different directions that sometimes wears those out a little bit and get
some stiff and tired, so to start off with put your arms straight out you want
your elbow to be fairly locked out in front of you you're just going to start
off with a stretch of pulling your fist up like this, and if you need more of a
stretch you can go this way and you'll feel those wrist flexors getting
stretched under there. If you want more of a stretch put your fingers out
opening your palm up and that will give more of a stretch through there, and then
you can pull this way, so these are actually going to be stretches you want
to hold them for about 30 seconds, and then you'll do three of those, but I like
to alternate back and forth. Then going into the wrist extensors, so this is just
the opposite motion. If your fingers are straight out it's not quite as much of a
stretch, but if you want more of a stretch up through here make a fist and
then push down you'll really feel it right through there, so I like to
alternate back and forth, thirty Seconds this way, come back up
thirty Seconds, back and then doing three each way, really
just get those loosened up and so especially if you're doing it on both sides when you're gaming,
stretch both sides. If you're using a mouse, you can probably get away with
just stretching one side, but going keep everything even and nice and loose. The
next one is to stretch the thumb itself, so when you're doing this motion a lot,
it gets really tight through this whole joint in here, so a good way to stretch
the thumb out is just bring it, pull it back, just really gently. This one you
don't want to crank on it, but then it kind of stretches that webbing area
right in there, so again this is going to be a stretch so you're just holding it
for 30 seconds doing the stretch three times, so if you want to give one side a
little break, switch sides, stretch that way you can do
it in 30 seconds three on each side. Then to go in stretching the fingers
themselves, what you want to do this is this is kind of cool technique, take one
finger and hold it up come into an extended position, again don't feel like
you have to crank on it you just want to feel a little stretch through here, but
then take the other fingers and the thumb and go downwards, and you'll feel
stretching everywhere, you'll feel it here, you'll feel it where those fingers
are curling down that way, and it's just really stretching all in that hand wrist
and forearm area, so just do that about five times and then work your way down
all your fingers, just kind of try to make a fist, you probably won't be able to make a full
fist, and then going all the way down your fingers. tThen you're going to do the
opposite way so now you're going to pull your finger down and just stretch those
fingers upwards, so again just about five times, you don't want to pull that finger
so it's hard downwards that it's going to hurt, you just want to feel a nice
stretch in there, so you're just trying to kind of open them up like that, and
then again doing both sides just kind of running through those. Then after that,
you want to stretch the webbing in between your fingers because that,
there's muscles in between there too, suprisingly.
People wouldn't think that, so just take two fingers on the other side maybe your
thumb and pointer finger, and then just stretch out that webbing, so
with this, just hold it maybe three to five seconds, just to get a little
stretch, you can go all the way down and then come all the way back up, and then
same thing switching sides. I'll go this way so you can see it and then just
stretching the webbing in between really just to loosen up those fingers, loosen
up the hand, so they don't get stiff on you. After you stretch all those out, then
you want to work those muscles a little bit. Most of the time when you're gaming,
you're going into a flexion motion, you're doing this a lot, so then those
extensor motions don't get used very much, so you want to strengthen those to
keep everything nice and loose and working, so a pretty simple thing you can
use a rubber band. You are going to take the rubber
band and put it around your thumb and your fingers at the tips, and then just
really gently kind of open them up this way, so you're extending those fingers
and then nice and slow coming back up, so you don't want to just pop them back in
because I don't know if you head that you hear some cracking going on in the fingers, so
really try and control that band. It's just like a resistive band except a
smaller version of it, so you're strengthening those muscles, so you don't
necessarily have to hold it, but make sure you're doing a nice controlled
motion with those, so just do about ten of them, you don't have to go overboard,
but just working those muscles in a different way than what they're doing
all day long, so after you kind of get these all loosened up a little bit
another big thing especially when you're gaming or you're working on computer lot
or you're doing a lot of tech stuff, people tend to come forward this way
here like this, or you're on the computer and your chest kind of rolls forward
like this and your head goes forward like this, and all these muscles in here
get really really tight, so a great way to kind of help correct your posture and
to help stretch back out all these neck muscles is to do just a very simple chin
tuck. A chin tuck, not going down chin tuck, but a chin tuck to kind of straighten
out your posture is really easy. It looks silly, but it's easy to do, and you can do
it anywhere. I like putting my finger on my chin because what that does that
allows me to see how much I'm really tightened need to
stretch them. What you want to put your finger on your chin, but leave that
finger in that one spot, so it doesn't follow the chin, it just stays there as a
starting point, so you can kind of see where your chin is. Then you want to take
your chin and your head, and just push it backwards, so it's like this and so you
can see I'm making some double chins there, but what I'm doing is I'm working
these muscles here and if I just leave my finger where it started, and then I
relax, you usually can see just a little bit of space in between, and then the
more you do that, then the more those muscles will kind of correct themselves
in a forward head motion will correct it. So these get over stretched, and
these don't get tight, so you're kind of correcting those, so I like to do where
you go hold it back for about five seconds, give it a nice hold, relax, and do
about five of those, and then the last one is just stretching for your chest, so
again that chest when your shoulders kind of roll forward when you're doing a
lot of stuff in front of you, you've got that forward head position, this gets all
tightened here and that affects your shoulders, and that can affect your arms
as well, so there's a couple pretty easy chest stretches for that. I'm going to
stand up and show you how to do those. There's a lot of ways you can stretch
out your chest muscles, but a really easy one to do is take your hands, clasp them
behind you, and what you want to do at the same time is you're going to push
your hands down and out, and then push your chest out, so it's going to be this
motion, and you should feel that stretch right in that chest area those PEC
muscles, and so you're just going to hold this stretch for about 30 seconds, and
then relax, shake it out if you need to, and then
stretch again, so again 30 seconds, three times for those. Another great one is
stretching it in a corner, so I'll show you how to do that as well. So you're
just going to find a corner in a room that doesn't have a lot of a lot of
stuff on it, and what you want to do is put one hand on each side of the corner,
and then you're going to put one leg forward kind of in a lunge position into
the corner, so just find a spot on each side of the walls, one foot, and
and then what you're going to do is bend that front knee and just come into the
corner until you feel your chest stretching, so again you hold that for 30
seconds do that three times, you can feel quite a stretch with your hands here,
bring them up some and that just changes the stretch a little bit ,and so it's
usually just a preference for people, some people like that hands up high and
some people like their hands a little bit lower. All right there you have it,
those are your stretches and exercises. So hey Ray, yes, um who do you think has
got the coolest gaming going on right now. That's pretty tough, you've got the
original Game Boy right there. Yeah you think I could top that? Yeah I
have a little bit of classic and modern, somebody made this, one of my viewers
made me a Gameboy, a red Gameboy, but the cool thing is, the kicker is that it has
a backlight. What? A backlight and this thing never came in red. That cool. It's
tough to beat the original Gameboy, but and this can play original GameBoy
games. Yeah well it's it's not too tough because I'm not actually sure it
works anymore, but you know what whatever. Alright so thanks so much for hanging
out with us, I hope those stretches and exercises will help you and your viewers,
and don't forget to subscribe to our Channel, and don't forget to subscribe to
Ray's channel, too, and remember, be safe, have fun, and I hope you feel better soon!
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