Healing RSI through Exercise

The most important thing I did to overcome my carpal tunnel and RSI symptoms from playing saxophone is very counterintuitive.  When I first injured myself, I couldn’t open my left hand, and had to go to the hospital after about four days.  I couldn’t open my hand at all for about four days without severe burning pain throughout here.  I had an operation; they cut this open and relieved some of the pressure, and I was in a cast for about four months.  I couldn’t play my horn at all.

So, I had a pretty severe case, and since that time I’ve constantly been battling recurring symptoms.  It’s been a major detriment to my technique and my ability to play the things I hear.  But surprisingly, what I’ve found to be the greatest asset to my recovery is counterintuitive.  It’s actually lifting very light weights, using the forearms.  I guess the way it works is by creating and building more muscle mass in that region, it increases circulation, and the circulation of blood is what allows, and helps foster the healing in that region.  When the muscles become bigger and the circulation increases, when you sleep at night and throughout the day the whole area can heal much more rapidly, and you don’t have a deterioration of the muscles in that region.

It’s been really strange, I’ve been doing it now for over one year and the pain in both my hands is almost completely gone all the time.  Even if I’ve played up to six hours in a day, as long as I’ve paced myself, I’ve had very little pain.  I do get fatigue, where I feel tired throughout my hand and forearm, but I don’t have pain, which is an amazing thing for me after this first bout with carpal tunnel in 1990.  Now it’s 2008 and I only discovered this last year.

I say it’s counterintuitive because normally you want to baby your hands, you don’t want to lift anything, you don’t want to open jars, you don’t want to do anything that might strain the muscles in your hand; what happens is that the muscles slowly begin to atrophy, and become weaker and weaker, and then it’s much more easy to injure them.  Also, because of the lack of circulation, you don’t get a rapid healing process in the area, so you end up hurting yourself more by babying your hands and trying to protect them from injury.  So now that I’ve lifted weights, very light weights, for one year, the symptoms are almost all gone.  Even though I do have nerve damage in this nerve here from the carpal tunnel in 1990, which can’t be repaired, the pain from that is all gone, and it feels completely normal.  My hands feel strong.  So, I’m going to show you the weight-lifting regimen that I’ve done for the last year, and it’s very easy.

The weight lifting regimen I’ve done for carpal tunnel and RSI is something like this.  I started out a year ago, using a 5-pound weight.  The first thing you do is your stretches, which I demonstrated in a different video.  Do all your stretches, get loosened up, make sure the blood is circulating to the region.  Then I usually just put my arm on my leg, and it’s a very simple exercise, you’re just going like this.  If you’re injured and you have really bad carpal tunnel or RSI symptoms, you want to make sure that the inflammation is down when you do this so you’re not injuring yourself further.  But you have to trust that by building muscle in this region and increasing circulation that the healing process will  begin to accelerate, and you’ll start to heal and become much stronger and feel better in that area.

When I first started out a year ago, my muscles were really atrophied because I’d been babying my hands and not using them, trying not to hurt them for so many years that this was challenging to do, and now it’s easy.  You just do this, and you start to feel a warm sensation here, and when you’re first starting out that’s probably enough, so you’ll do ten repetitions or maybe fifteen.  You’ll do three sets of maybe ten to start.  Again, if it’s too painful or you feel the burning, then you just do one set, do as many as you can.  Then you switch hands.  I’m not counting, I’m just demonstrating the way that you do it; it’s pretty simple.   Then you switch hands, rest your arm on your leg, and do the same thing on this hand.

So this is the first exercise, it’s very simple.  Three sets of ten, let’s say, or three sets of fifteen.  After you’ve done that, you do some stretches again, just really simple, just let the muscles rejuvenate a little and get re-oxygenated. You do your second set after about a minute or two of rest, so you’re going to do three sets of these.  This would be your second set, you’ll do fifteen or ten on this side and fifteen or ten on this side; again, you put down the weight, and do another rest session, maybe go through your stretches holding each stretch for 30 seconds.  I’m just demonstrating the idea.  After you’ve done that, that’s the first group of exercises; it’s just one exercise.

The next one is the same thing but opposite, so you’re doing it this way. This one is harder. If you want to use even less than a 5-pound weight to start, that’s fine.  You’ll do ten repetitions of the exercise on each hand, three times, so three sets of ten doing this – or fifteen, whatever you’re comfortable doing.  Between each set, rest and stretch a little bit.  There’s a couple more that are really good, this hammering exercise where it’s just like you’re swinging a hammer down to hit a nail.  Three sets of ten this way, three sets of ten this way.

Those are the three main weight-lifting exercises that I do that have absolutely helped more than any other thing; more than acupuncture, more than yoga, more than taking tons of Advil and other anti-inflammatories, more than any other thing including stretching.  If I could recommend one thing to people who are suffering from carpal tunnel and RSI, it would be lifting light weights with your forearms and doing that least every other day, I guess forever.  I’ve been doing it for a year, and I can’t recommend it enough.  Once you get more strength you can go up to 15 pounds; I do 25 pounds at the gym now, I’ve gotten up to 25 which I couldn’t even begin to do that a year ago, I wouldn’t have been able to play my horn for a week probably.  I keep a 15 and 25 pound weight at home too, so that on the days when I can’t get to the gym, I can still do three sets.

If you only have time for one of the exercises, I would say this is the one to do, just wrist curls.  That’s the most important of the three I just showed you, this one being the second most important.  If you have time to do two different exercises, this would be the second one, which is reverse wrist curls.  I’m just demonstrating the motion, and the way it’s done.  Of course, you want to count, and do it evenly on each side.

I’m going to demonstrate a few stretches which have really helped me with my RSI, repetitive strain injury and carpal tunnel. The first one is really common; you put your hand out straight, with your palm facing the ceiling, and hold on to these four fingers to stretch your hand this way.  The way I like to do it, which seems to help, is to put my thumb against the back of my wrist to get some leverage.  Sometimes I rotate my thumb a little bit.  The other thing is to push your hand away from you, and you can really feel a good stretch and try to keep your fingers really straight.  The other thing you can do with this stretch is try to twist your arm gently, first to one side and then the other.

When you’re first injured, you have to be really careful with stretching; you don’t want to hurt yourself, so you want to be really gentle with these stretches.  Be active in the stretch; in other words, pushing the arm out and elongating all of the muscles, from the shoulder and even the upper back to the fingertips.  You do both sides.  This is one of the best stretches for loosening the muscles along the inside of the arm, as well as lengthening, over time, the tendons themselves.  The next stretch I’m going to show you is the exact opposite; grab onto your wrist this way, and push your arm towards the camera, and stretch.  Again, when you first start this, if you’re injured you want to do it really gently.

I’ve actually recovered quite well from my carpal tunnel syndrome, through stretching, exercising, dieting and a bunch of other things which I’ll try to give examples of.  So those are two of the stretches.  Another good one is the thumb stretch.  You just put your hand back like that, grab the thumb with the other thumb and you can grab on to the meat of your arm here for leverage; pull it down.  With your fingers out you’ll feel more of a stretch in the forearm.  Then you do the same thing on this side – hand back, grab the thumb, fingers for leverage, sometimes you get a little crack.  Do this very gently if you’re injured, or if you have inflammation.  So that’s a great stretch.

Here’s the last common stretch which I’ve found to be helpful; it’s difficult to do.  Turn your hand, start like this and try to rotate it around this way.  See how my fingers are like this? Put them around your thumb that way, and the other thumb grabs the meat inside your hand.  Again, come back to the front.  Now, you’ve turned the wrist this way with the hand, and then you drop the wrist down, and you’ll immediately feel it on the back of the wrist.  It stretches the tendons across the back of the wrist pretty radically, so you’ll want to do it really gently at first.  Just try to relax into it and hold it for a little while.  This is a great one, and it’s quite painful if you haven’t done it, so be gentle.  Do the same thing on this hand.  Hand back, grab, pull the hand that way and then drop it down.  This side is a lot easier for me because I had my carpal tunnel severely in my left hand, and I had an operation in that hand for it in 1990, so it’s been eighteen years and I still suffer from symptoms.  But, because of my stretching and exercise plan, I’ve really overcome most of the severe symptoms.  That’s a great stretch.

Another good stretch is very common, you probably learn it in physical education in school – stretching the muscles and tendon across here.  This helps with all of the circulation and lengthening and everything down in your hands.  I’m going to do this a bit faster, so I can get through a bit more.  That’s a good one.  Another one that’s popular in namaste and yoga, is pushing the palms of the hands together fairly firmly, and then dropping the wrists down.  You can hold that for a while, and you can also rotate the wrists this way and bring them up.  It’s a pretty good stretch.  The other one is the reverse namaste, so you put the hands together behind your back, and kind of walk them up as far as you can go comfortably.  I’m not too good at this one, but it does help.  So those are the main stretches that I’ve done, in conjunction with exercise and some diet and even some Alexander technique, in order to alleviate my carpal tunnel and repetitive stress injury symptoms.  I hope those help.  Do them every day.

Let’s start off doing some stretches for our hands.  The first stretch I like to do stretches the muscles on the inside of the arm. I make sure I’m out straight, palm facing out, and grab the back of your hand like that.  Stretch forward.  I often put my thumb here, so I can get some leverage.  In my case, I stretch towards the camera, actively.  You do this gently if you’re injured, or you have inflammation; in fact, if you have too much inflammation or pain, maybe it would be better not to do any rigorous stretching until that goes away.  I would suggest icing, soaking your forearms in ice water in the sink.  Soak them in there for as long as you can stand it; it’s pretty painful, but that will reduce the inflammation. I would not recommend Advil or anti-inflammatory drugs; eventually they’ll just wear your liver out, and you won’t get in the habits to overcome the damage.

Then switch to the other hand.  Just kind of loosen up your wrist a little bit.  Again, you’re actively stretching, like in yoga; you’re pushing the palm from the shoulder all the way.  At the same time I’m pulling back on my fingers and trying to keep them straight and point them towards the floor.  I’m using the thumb of my other hand as leverage.  Again, do this really gently at first.  So you hold that for some time, and you should feel the stretch.  So that’s the most important stretch, in my opinion.  Second most important is the same thing, but stretching out the top, so you do it this way.  Again, I’m pushing towards the camera with my wrist, and in this position you’re holding the hand like that, and actively pulling this way, pointing the fingers towards the floor, and pushing the wrist out away from your body.

This one is great, it stretches the tendons and muscles all across the top of the arm.  What you want to do is lengthen those muscles over time by stretching them every day with diligence, and over time those muscles will lengthen.  If the muscles are longer, you’ll have more circulation and more flexibility and quicker response of the muscles.  Oxygen will flow through them, and the healing process will increase because of increased circulation.  So again, you do the same thing on this hand.  If you’re injured, this one will be really painful across the backs of your hands, so you don’t want to do it too rigorously; do it very gently.  Sometimes, if you’re injured, just putting your hand in that position at first and not putting any pressure on the wrist, and then maybe applying just a teeny bit so you can feel the stretch, and maybe doing that for ten days until you can apply a little more pressure.


Comments

Healing RSI through Exercise — 306 Comments

  1. I’m not a doctor, but what I’ve done is to take a day off between, and do
    the weights every other day. Just make sure the weights are not too heavy,
    and stretch carefully before and after. I found the quality of the pain
    changed right away and after a few months the pain was nearly gone. Now my
    hands feel strong, the circulation is good and there is a little more
    muscle mass that has helped to increase the circulation and the healing
    process.

  2. Thanks Ottottojazz for replying. So, if you are doing these light weight
    forearm exercises every other day, how do you incorporate bicep, tricep,
    shoulder exercises etc.? Basically, what is your workout rountine? Thanks
    muchos!

  3. Once I got over the worst of my carpal tunnel and RSI problems using only
    forearm weights, I started doing pull ups, bar dips, and curls, plus
    crunches, lower back raises and cardio… that’s it. My gym routine takes
    one hour, I try to go at least 3x per week, it’s pretty simple.

  4. Do you do any exercises that strengthen your fingers and/or hands or by
    doing light weight exercises you’re already working those? What are your
    thoughts?

  5. I’m not an expert, but I’ve found the fingers in my hands have gotten
    plenty strong over the last year, just doing the light lifting. Now that
    the pain is gone, I have started to do some pull ups too, that seems to be
    pretty intense on the fingers and wrists, but I can do it without hurting
    myself.

  6. I’m sorry to hear about your injury. I’m not a doctor, but it sounds like
    you should really go slow, stretch and rest a lot, until the muscles regain
    there natural flexibility and strength. As far as speed, I always recommend
    playing very relaxed, very slow and accurate, speed will come with time.

  7. [..YouTube..] Nice work. Thanks for sharing, I was wondering though about the diet. Anything in particular? I heard that salt should be completely avoided.

  8. [..YouTube..] I’m not sure about salt, I have plenty myself. I prefer a vegan diet and don’t eat meat or animal bi-products but I think you can have strong painless hands and wrists while consuming a variety of different foods. In the end I believe that these exercises and stretches have played the biggest role in my recovery.

  9. [..YouTube..] I guess you’re right. I have the same diet actually and I have been doing some of these stretches and weights for a while and it does seem to work. Your video made me more confident in them & expanded my stretching repertoire. If you allow me, I want to second your opinion: For anybody with any doubt, don’t. Probably these exercises are the safest way to come back to playing again. It only requires confidence, patience & regularity. Much appreciation Ottotto & hope to hear you play one day.

  10. I’m not sure about salt, I have plenty myself. I prefer a vegan diet and
    don’t eat meat or animal bi-products but I think you can have strong
    painless hands and wrists while consuming a variety of different foods. In
    the end I believe that these exercises and stretches have played the
    biggest role in my recovery.

  11. [..YouTube..] Beyond the physical therapy, acupuncture, deep tissue massage, chiropractic, shiatsu, alexander technique, dieting, vitamins and anti inflammatories (LOL!), I’ve read a few books that have really helped: It’s Not Carpal Tunnel Syndrome by Damany E Bellis, The Mind Body Prescription by John E. Sarno (this focuses on the psychological influences -like emotional stress- on RSI and other ailments), Indirect Procedures by Pedro De Alcantara (Alexander technique… postural awareness).

  12. Beyond the physical therapy, acupuncture, deep tissue massage, chiropractic, shiatsu, alexander technique, dieting, vitamins and anti inflammatories (LOL!), I’ve read a few books that have really helped: It’s Not Carpal Tunnel Syndrome by Damany E Bellis, The Mind Body Prescription by John E. Sarno (this focuses on the psychological influences -like emotional stress- on RSI and other ailments), Indirect Procedures by Pedro De Alcantara (Alexander technique… postural awareness).

  13. [..YouTube..] I’m not a physical therapist but the basic idea may hold true for tennis elbow as well. Build the large supportive muscles around the elbow. The idea is this: The increased muscle mass should improve circulation which should help the body heal itself. I would try doing light bicep and triceps curls as well as the wrist curls and stretches in the video. If you increase the muscles around the injured area, the increased circulation will speed up the natural healing process.

  14. I’m not a physical therapist but the basic idea may hold true for tennis elbow as well. Build the large supportive muscles around the elbow. The idea is this: The increased muscle mass should improve circulation which should help the body heal itself. I would try doing light bicep and triceps curls as well as the wrist curls and stretches in the video. If you increase the muscles around the injured area, the increased circulation will speed up the natural healing process.

  15. I have the second phase of CTS: tingling in fingers and thumb, difficulty
    in making a fist, general fatigue in forearms. I have been going to the gym
    and been doing a lot of back and should exercises which have helped but now
    I will try your forearm exercises. Thank you for sharing your experience.

  16. I agree, this really works for inflammation, I did this for along time when
    my hands and wrists where in crisis and my stomach was damaged from so many
    anti inflammation meds. This is really the way to go, it takes a little
    getting used to but is natural and works better then any of the medications
    I’ve found.

  17. [..YouTube..] For those of you that don’t know, Matt is one of the Strongest saxophonist in Los Anggeles! He knows the insturment, and he knows his body! Heed his advice…
    See you soon Matt.

  18. For those of you that don’t know, Matt is one of the Strongest saxophonist
    in Los Anggeles! He knows the insturment, and he knows his body! Heed his
    advice… See you soon Matt.

  19. [..YouTube..] I wish I had found out about your videos a little earlier. I’ve had this problem for more than a year now. I used to play the guitar but I’ve stopped completely because of the pain, which is more or less as bad as it was a year ago. I’ve been doing other exercises but they haven’t really helped.

    I’ll give your exercises a try and hopefully my condition will improve. Thanks a lot for taking the time to put these up.

  20. [..YouTube..] Matt, thanks for posting this--I don’t think musicians talk enough about the importance of avoiding injury. Your videos should be required viewing for your instrumentalists (along with hearing protection, but that’s a rant for another day).

  21. Matt, thanks for posting this--I don’t think musicians talk enough about the importance of avoiding injury. Your videos should be required viewing for your instrumentalists (along with hearing protection, but that’s a rant for another day).

  22. [..YouTube..] Thanks for checking out the videos… I agree, if I had learned this when I was young I never would have become injured. BTW, I’m a huge Ron Stout fan and I enjoyed your Videos featuring him… IMHO one of the masters of the art form.

  23. Thanks for checking out the videos… I agree, if I had learned this when I was young I never would have become injured. BTW, I’m a huge Ron Stout fan and I enjoyed your Videos featuring him… IMHO one of the masters of the art form.

  24. [..YouTube..] Hi. Do you know the book of Sharon Butler?
    It is called “Conquering Carpal Tunnel Syndrome -- And other RSI” -- A Self-Care Program. I love it. Got the “It isn’t CTS” book too… but for me the Conquering CTS book does it. Studying computer science & playing the guitar can be quite troublesome :-/… -- A LOT of stretches for hands, wrists, thumbs, fingers, arms, shoulders and back. Doing your weightlifting now too… feels good afterwards. Take care!

  25. [..YouTube..] Thanks Zynnetrix, I just ordered Sharon’s book from amazon. Thanks for the tip, I look forward to reading it and adding it to my arsenal of recovery techniques.

  26. Hi. Do you know the book of Sharon Butler?
    It is called “Conquering Carpal Tunnel Syndrome -- And other RSI” -- A Self-Care Program. I love it. Got the “It isn’t CTS” book too… but for me the Conquering CTS book does it. Studying computer science & playing the guitar can be quite troublesome :-/… -- A LOT of stretches for hands, wrists, thumbs, fingers, arms, shoulders and back. Doing your weightlifting now too… feels good afterwards. Take care!

  27. Thanks Zynnetrix, I just ordered Sharon’s book from amazon. Thanks for the tip, I look forward to reading it and adding it to my arsenal of recovery techniques.

  28. i have tendonitis in both forearms from RSI from typing too much and body
    building. I wonder if i’ll ever be able to type normally again or work
    out….

  29. Funny you say that.. I have the bath tub with cold water almost all day.
    dunk my hands in approx 6 times a day. It helps…

  30. [..YouTube..] Thank you for posting this. I saw this video almost a year ago, when I was in extreme pain from carpal tunnel. I started with stretches, then move to lifting light weights with my wrists, which led to me working my triceps (they would pull unless I worked them too), and my biceps (for the same reason), and my shoulders. Now I’m doing push ups and pull ups . I’m about 90% pain free (as long as I don’t use a screw driver). I also sleep in a brace. Thanks, you’ve saved my hands.

  31. Thank you for posting this. I saw this video almost a year ago, when I was
    in extreme pain from carpal tunnel. I started with stretches, then move to
    lifting light weights with my wrists, which led to me working my triceps
    (they would pull unless I worked them too), and my biceps (for the same
    reason), and my shoulders. Now I’m doing push ups and pull ups . I’m about
    90% pain free (as long as I don’t use a screw driver). I also sleep in a
    brace. Thanks, you’ve saved my hands.

  32. [..YouTube..] i always put a rest day in between.(i’ve got really tiny muscles) by the way,meanwhile i made a magnetic resonance and found a little surprise..seems like there’s a micro fragment of bone (or cartilage)inside and the only way would be surgery..never underestimate this pains people ! Luckily,the worst inflamation has passed and i can play guitar as long as i want now.how many kgs do you use now otto ? Thx man

  33. [..YouTube..] I’m glad things are looking up! I just use 15 lbs for these exercises (3 sets of 20), sometimes I use 20 lbs, this is enough for me to prevent the symptoms of RSI. I do the routine each day although occasionally get busy and forget 😉

  34. I’m glad things are looking up! I just use 15 lbs for these exercises (3
    sets of 20), sometimes I use 20 lbs, this is enough for me to prevent the
    symptoms of RSI. I do the routine each day although occasionally get busy
    and forget 😉

  35. [..YouTube..] What does it mean if, when I do the first stretch, I feel a sort of prickly feeling at the very base of the of the palm? It feels like there is a needle shooting out of my wrist, but it is nowhere near as painful as that sounds.

  36. What does it mean if, when I do the first stretch, I feel a sort of prickly feeling at the very base of the of the palm? It feels like there is a needle shooting out of my wrist, but it is nowhere near as painful as that sounds.

  37. [..YouTube..] Try doing the stretches and exercises very gently and build up strength and flexibility a little bit each day… don’t force the stretch… the tingling and shooting pain will most likely diminish with time. Be patient and keep at it, you have to build strength and flexibility in order to increase circulation, the increased circulation will help the body heal itself.

  38. Try doing the stretches and exercises very gently and build up strength and flexibility a little bit each day… don’t force the stretch… the tingling and shooting pain will most likely diminish with time. Be patient and keep at it, you have to build strength and flexibility in order to increase circulation, the increased circulation will help the body heal itself.

  39. [..YouTube..] Hi. One thing I’m confused about. Do you do the entire stretch routine between each lifting set? In other words when you say to do three sets of 10 curls do you do a full stretch routine between each set of 10?That would come to eight stretching sessions in one weightlifting session if you the 3 main exercises. Anyway, how long should each stretch session take, how long does the full routine take and as a beginner, should I do it every day? Thanks again for the vids.

  40. [..YouTube..] I do the stretch routine 1 to 3 times per day, (not between sets) and I do the curls once per day. If you’re starting out, maybe do the curls every other day and the stretches once per day, you should still notice improvement. Hold each stretch position actively (really elongating and engaging the muscles like in yoga) for around 30 seconds or 10 deep breaths, that’s worked well for me. I hope that helps.

  41. I do the stretch routine 1 to 3 times per day, (not between sets) and I do
    the curls once per day. If you’re starting out, maybe do the curls every
    other day and the stretches once per day, you should still notice
    improvement. Hold each stretch position actively (really elongating and
    engaging the muscles like in yoga) for around 30 seconds or 10 deep
    breaths, that’s worked well for me. I hope that helps.

  42. I do the stretch routine 1 to 3 times per day, (not between sets) and I do
    the curls once per day. If you’re starting out, maybe do the curls every
    other day and the stretches once per day, you should still notice
    improvement. Hold each stretch position actively (really elongating and
    engaging the muscles like in yoga) for around 30 seconds or 10 deep
    breaths, that’s worked well for me. I hope that helps.

  43. Hi. One thing I’m confused about. Do you do the entire stretch routine
    between each lifting set? In other words when you say to do three sets of
    10 curls do you do a full stretch routine between each set of 10?That would
    come to eight stretching sessions in one weightlifting session if you the 3
    main exercises. Anyway, how long should each stretch session take, how long
    does the full routine take and as a beginner, should I do it every day?
    Thanks again for the vids.

  44. [..YouTube..] cuz i injured my wrist lifting weights 🙁 and its been already around 2 months, the doctor said i had a first degree sprain… i took a treatment but i dont feel like it has improved… i think am going back to weights using a tight strapt or somethign cuz i cant livee without lifting :S

  45. cuz i injured my wrist lifting weights 🙁 and its been already around 2
    months, the doctor said i had a first degree sprain… i took a treatment
    but i dont feel like it has improved… i think am going back to weights
    using a tight strapt or somethign cuz i cant livee without lifting :S

  46. [..YouTube..] Thank you very much for your video……I play guitar and my doctor just told me I have beginning symptoms of CTS. Your stretches and info was helpful.

    The thought of never playing again crossed my mind and it freaked me out.

  47. Thank you very much for your video……I play guitar and my doctor just
    told me I have beginning symptoms of CTS. Your stretches and info was
    helpful. The thought of never playing again crossed my mind and it freaked
    me out.

  48. [..YouTube..] I’ve tried several different diets for RSI; Vegetarian, Vegan and Raw. Of those 3 diets I found raw was the best for my RSI but the most difficult to maintain for me. Stimulants like caffeine exacerbate RSI, so I recommend moderation. I’ve found that, regardless of diet, the stretching and light weight routine has helped my RSI more than anything else.

  49. I’ve tried several different diets for RSI; Vegetarian, Vegan and Raw. Of those 3 diets I found raw was the best for my RSI but the most difficult to maintain for me. Stimulants like caffeine exacerbate RSI, so I recommend moderation. I’ve found that, regardless of diet, the stretching and light weight routine has helped my RSI more than anything else.

  50. [..YouTube..] Good vid, I am a classical guitarist and am starting to encounter wrist and forearm fatigue on and off for a few months. I take breaks regularly, do you think these weight lifts could be a preventative measure? Also, have you heard of Inferno Wrap?

  51. Good vid, I am a classical guitarist and am starting to encounter wrist and
    forearm fatigue on and off for a few months. I take breaks regularly, do
    you think these weight lifts could be a preventative measure? Also, have
    you heard of Inferno Wrap?

  52. [..YouTube..] I do think this light lifting routine will help… I do it nearly every day and it has been the most effective prevention I’ve found since 1990… I’ve never heard of inferno wrap, I hope that helps too.

  53. I do think this light lifting routine will help… I do it nearly every day
    and it has been the most effective prevention I’ve found since 1990… I’ve
    never heard of inferno wrap, I hope that helps too.

  54. [..YouTube..] Yes, I regret having gone under the knife. However, even if I had not had the operation, my carpal tunnel had already lead to nerve damage in the ring finger of my left hand (from the wrist), I have a permanent tremor that negatively impacts my technique when I play.

  55. hi matt ! tell me this…in retrospect , do you regret having gone under
    the knife ? hope you’ll have great 2010 ! thanks for your altruism.

  56. [..YouTube..] Otto I first got RSI back in 1997. I had a job where I had to constantly open two giant picnic coolers with my hands. Eventauly my hands and arms swelled up. They became frozen and useless.
    I let them rest for a number of months and thought I would be ok.
    Then I got a job where I had to type.
    The swelling returned and once again, my hands were useless.
    I became extreemly depressed !

  57. [..YouTube..] I figured that I would have to live with this condition for the rest of my life.
    so I worked jobs where I do not have to use my hands a lot.
    However there are a lot of things in life I have dreamed of doing that I believed were impossible.
    Especially career wise.
    Now thirteen years I discoverd your videos and I have great hope.
    I have already started your stretches and weight lifting work outs.
    And I am getting phenominal results.

  58. [..YouTube..] I can not wait to see where I am at in six months or a year.
    I am so excited.
    Thanks Otto for taking time to post your exercies.
    Auto you have really touched my life and given me hope !
    Your Friend
    Steve Tenhonen
    Porltand, Oregon.
    I will give you an update in six months. Cheers

  59. Otto I first got RSI back in 1997. I had a job where I had to constantly
    open two giant picnic coolers with my hands. Eventauly my hands and arms
    swelled up. They became frozen and useless. I let them rest for a number of
    months and thought I would be ok. Then I got a job where I had to type. The
    swelling returned and once again, my hands were useless. I became extreemly
    depressed !

  60. I can not wait to see where I am at in six months or a year. I am so
    excited. Thanks Otto for taking time to post your exercies. Auto you have
    really touched my life and given me hope ! Your Friend Steve Tenhonen
    Porltand, Oregon. I will give you an update in six months. Cheers

  61. Thanks for posting this and the stretching video. Very helpful. I suffer
    from RSI in both arms really bad from excessive computer use God Bless
    Andrew

  62. [..YouTube..] hey, zthanks for your video!

    i seem to be sophisticated with your knowledge on RSI but isnt numbness WORSE than pain? when the sensory nerves are destroyed, the motoric ones will be the next to suffer from stress?

  63. Thanks. It’s great video! I suffer from RSI too. Did you play the saxophone
    while you were treating your forearms?

  64. [..YouTube..] I can’t seem to get out of the inflamation stage. My hands hurt a little and feel stiff then over the next few days they’ll hurt less and less. Then almost not at all for nearly a week, then it goes back to hurting again. I baby my hands so much, I limit all activities. Seems like it is never gonna get better.

  65. [..YouTube..] @Pnkfloid49, IMHO 1. Reduce inflammation-submerge your forearms/hands in a bucket of ice water for 3 minutes 3x. 2.Warm them up again and do a set of each forearm and reverse forearm curl, stretch and do 2 more sets of 10 reps 5-8lbs. Do this EVERYDAY =increased muscle mass in the wrist and hand, increased circulation = healing. 3. read Sarnos book, Mind Body Prescription, this will help you overcome psychological problems (fear, frustration, rage) that may be exacerbating your RSI problem.

  66. [..YouTube..] @nils119 I’m not a doctor, but IMHO, numbness and pain stem from the same basic problem, 1. Lack of muscle mass (good circulation) and 2. Lack of stretching, both the muscles and the nerve bundles.

  67. I can’t seem to get out of the inflamation stage. My hands hurt a little and feel stiff then over the next few days they’ll hurt less and less. Then almost not at all for nearly a week, then it goes back to hurting again. I baby my hands so much, I limit all activities. Seems like it is never gonna get better.

  68. @Pnkfloid49, IMHO 1. Reduce inflammation-submerge your forearms/hands in a bucket of ice water for 3 minutes 3x. 2.Warm them up again and do a set of each forearm and reverse forearm curl, stretch and do 2 more sets of 10 reps 5-8lbs. Do this EVERYDAY =increased muscle mass in the wrist and hand, increased circulation = healing. 3. read Sarnos book, Mind Body Prescription, this will help you overcome psychological problems (fear, frustration, rage) that may be exacerbating your RSI problem.

  69. [..YouTube..] I’m not a doctor, but IMHO, numbness and pain stem from the same basic problem, 1. Lack of muscle mass (good circulation) and 2. Lack of stretching, both the muscles and the nerve bundles.

  70. I’m not a doctor, but IMHO, numbness and pain stem from the same basic problem, 1. Lack of muscle mass (good circulation) and 2. Lack of stretching, both the muscles and the nerve bundles.

  71. [..YouTube..] hey, thanks for your reply, it has given me some hope.
    It has only been about 6 days or so that I have had the inflammation down and been doing the strengthening exercises, so far things seem to be going well. I’ve been able to start doing a little bit of daily activities again without much irritation, though my hands do get tired very fast. Maybe someday Ill even be able to play my guitar again!

  72. hey, thanks for your reply, it has given me some hope.
    It has only been about 6 days or so that I have had the inflammation down and been doing the strengthening exercises, so far things seem to be going well. I’ve been able to start doing a little bit of daily activities again without much irritation, though my hands do get tired very fast. Maybe someday Ill even be able to play my guitar again!

  73. [..YouTube..] Thanks for your reply, It’s been a couple month’s and I’ve been doing everything you have suggested. All the pain is gone but I still get some stinging in my hands every 10 days or so, the rest of the time my arms/hands are just achy or feel like a pinching. Am I on the right track here? Should I cut down on the icing? it seems everything I’ve read says I should be basically healed by now. Any suggestions would be amazing.

  74. [..YouTube..] Thanks for your reply, It’s been a couple month’s and I’ve been doing everything you have suggested. All the pain is gone but I still get some stinging in my hands every 10 days or so, the rest of the time my arms/hands are just achy or feel like a pinching. Am I on the right track here, it seems everything I’ve read says I should be basically healed by now. Any suggestions would be amazing.

  75. Thanks for your reply, It’s been a couple month’s and I’ve been doing everything you have suggested. All the pain is gone but I still get some stinging in my hands every 10 days or so, the rest of the time my arms/hands are just achy or feel like a pinching. Am I on the right track here? Should I cut down on the icing? it seems everything I’ve read says I should be basically healed by now. Any suggestions would be amazing.

  76. [..YouTube..] @Pnkfloid49 I’m glad the routine is helping. At this point, maintain the weight routine each day but do more stretching. Stretching the chest, back and shoulders as well as the arms… also stretches that lengthen the nerve bundle… Reach your arms out as far as possible in a cross like position, point your fingers to the ceiling and tilt your head far to each side.. hold for 30 sec each side.

  77. [..YouTube..] I’m glad the routine is helping. At this point, maintain the weight routine each day but do more stretching. Stretching the chest, back and shoulders as well as the arms… also stretches that lengthen the nerve bundle… Reach your arms out as far as possible in a cross like position, point your fingers to the ceiling and tilt your head far to each side.. hold for 30 sec each side.

  78. I’m glad the routine is helping. At this point, maintain the weight routine each day but do more stretching. Stretching the chest, back and shoulders as well as the arms… also stretches that lengthen the nerve bundle… Reach your arms out as far as possible in a cross like position, point your fingers to the ceiling and tilt your head far to each side.. hold for 30 sec each side.

  79. Do you do bench presses in the gym? I was diagnosed with rsi tendonitis, bench presses are my favorite but can I do them or not anymore?

  80. [..YouTube..] @teodortenchev -- I believe it depends on how much you press. Under 100 lbs is probably fine while in RSI recovery, but don’t strain your wrists in the process. I really only recommend the light wrist curl routine demonstrated in the videos if you have not recovered substantially.

  81. [..YouTube..] @ottottojazz
    I was thinking about after recovery. More than that I’d like to know if I should start practicing piano again, I stopped for a month and a half and before that I only did 1 hour because I wanted to give my hands a rest. Would you say an hour a day of piano will hurt my recovery?

  82. [..YouTube..] -- I believe it depends on how much you press. Under 100 lbs is probably fine while in RSI recovery, but don’t strain your wrists in the process. I really only recommend the light wrist curl routine demonstrated in the videos if you have not recovered substantially.

  83. -- I believe it depends on how much you press. Under 100 lbs is probably fine while in RSI recovery, but don’t strain your wrists in the process. I really only recommend the light wrist curl routine demonstrated in the videos if you have not recovered substantially.

  84. [..YouTube..] I was thinking about after recovery. More than that I’d like to know if I should start practicing piano again, I stopped for a month and a half and before that I only did 1 hour because I wanted to give my hands a rest. Would you say an hour a day of piano will hurt my recovery?

  85. I was thinking about after recovery. More than that I’d like to know if I should start practicing piano again, I stopped for a month and a half and before that I only did 1 hour because I wanted to give my hands a rest. Would you say an hour a day of piano will hurt my recovery?

  86. [..YouTube..] @teodortenchev I’m no doctor but If you’ve been doing the routine I’ve demonstrated in these videos (the wrist curls and stretches) at least once a day for several months you should be able to play the piano with no problems as long as you take breaks..15 minutes at a time with a good long break for water and stretching. Also, since you play piano, I recommend Abby Whitesides books to help you learn to play piano from your ‘center’ -- torso and upper arms and not your fingers, wrists and hands.

  87. [..YouTube..] I’m no doctor but If you’ve been doing the routine I’ve demonstrated in these videos (the wrist curls and stretches) at least once a day for several months you should be able to play the piano with no problems as long as you take breaks..15 minutes at a time with a good long break for water and stretching. Also, since you play piano, I recommend Abby Whitesides books to help you learn to play piano from your ‘center’ -- torso and upper arms and not your fingers, wrists and hands.

  88. I’m no doctor but If you’ve been doing the routine I’ve demonstrated in these videos (the wrist curls and stretches) at least once a day for several months you should be able to play the piano with no problems as long as you take breaks..15 minutes at a time with a good long break for water and stretching. Also, since you play piano, I recommend Abby Whitesides books to help you learn to play piano from your ‘center’ -- torso and upper arms and not your fingers, wrists and hands.

  89. [..YouTube..] After I do a set I can feel my hands burning up and it hurts a bit, the pain goes away after I rest (after all the excersises), should I push through and keep at it? Seems normal to me since my hands will need a few weeks to get in shape. I’m afraid I might do more damage. There is no swelling or anything so I suppose it’s ok ?

  90. [..YouTube..] @teodortenchev if you’re feeling any serious pain, make sure you’re doing a very light amount of weight (3-5lbs). After doing this for years and years I still only use about 15lbs. Use 3 -- 5 lbs at first and once you work up to 15lbs after many months, stop there, that’s enough to maintain good circulation in the region. This will allow your RSI to heal while you sleep etc. A little bit of pain will be normal, just listen to your body, learn to feel the difference between injury and exercise.

  91. [..YouTube..] @ottottojazz
    it’s just the same as when I try to type on the pc, same pain that’s caused by the injury. not serious but definitely annoying and moderately painful

  92. After I do a set I can feel my hands burning up and it hurts a bit, the pain goes away after I rest (after all the excersises), should I push through and keep at it? Seems normal to me since my hands will need a few weeks to get in shape. I’m afraid I might do more damage. There is no swelling or anything so I suppose it’s ok ?

  93. [..YouTube..] if you’re feeling any serious pain, make sure you’re doing a very light amount of weight (3-5lbs). After doing this for years and years I still only use about 15lbs. Use 3 -- 5 lbs at first and once you work up to 15lbs after many months, stop there, that’s enough to maintain good circulation in the region. This will allow your RSI to heal while you sleep etc. A little bit of pain will be normal, just listen to your body, learn to feel the difference between injury and exercise.

  94. if you’re feeling any serious pain, make sure you’re doing a very light amount of weight (3-5lbs). After doing this for years and years I still only use about 15lbs. Use 3 -- 5 lbs at first and once you work up to 15lbs after many months, stop there, that’s enough to maintain good circulation in the region. This will allow your RSI to heal while you sleep etc. A little bit of pain will be normal, just listen to your body, learn to feel the difference between injury and exercise.

  95. it’s just the same as when I try to type on the pc, same pain that’s caused by the injury. not serious but definitely annoying and moderately painful

  96. [..YouTube..] I have the carpal tunnel syndrome and the doctor is talking about surgery.
    I asked him what happens to the ligament they cut.
    He answers that it will rejoin it self within a few months but this is something I can not cross-verify to be sure.
    Do you know what ever happens to the ligament (or roof of the tunnel) they cut?
    Does it rejoin or ,as some people say here on YT, it never does?

  97. [..YouTube..] @Giorgos25957 I had this operation in 1990. The ligament grows back together wider creating more space in the carpal tunnel. The downside is that scar tissue becomes an issue, restricting motion and causing inflammation. I would NOT recommend you have this operation. I’m not a doctor, but I’ve dealt with carpal tunnel daily for over 20 years. My recommendation: do the routine I’ve outlined in these 4 videos every day for 3 months, developed the discipline and commitment needed for recovery.

  98. [..YouTube..] @ottottojazz
    Thank you my friend. I’m on the beginning .It only appeared less than 4 months ago and I’ll go for the surgery only if it is absolutely necessary as I’m a classical guitarist. But with the endoscopic method(and not the open surgery I think you had)the tissue should not be such problem.I think the ligament is of paramount importance as it’s actually holding the wrist bones and the main palm muscles in place.
    How long time you think the ligament took to grow back fully in your case?

  99. [..YouTube..] @Giorgos25957 Just to emphasize -- I don’t recommend the surgery at all. It took me 3 months to heal enough to begin playing very slowly. The muscles had atrophied in my wrist and hand so I had no strength or circulation. BTW I had one of the best hand surgeons in the US do the operation -- Stewart Brown, he did a fantastic job and warned me of the downside of the operation going in. Had I known than what I know now, I would have done this simple free routine and saved myself a ton of grief.

  100. I have the carpal tunnel syndrome and the doctor is talking about surgery.
    I asked him what happens to the ligament they cut.
    He answers that it will rejoin it self within a few months but this is something I can not cross-verify to be sure.
    Do you know what ever happens to the ligament (or roof of the tunnel) they cut?
    Does it rejoin or ,as some people say here on YT, it never does?

  101. [..YouTube..] I had this operation in 1990. The ligament grows back together wider creating more space in the carpal tunnel. The downside is that scar tissue becomes an issue, restricting motion and causing inflammation. I would NOT recommend you have this operation. I’m not a doctor, but I’ve dealt with carpal tunnel daily for over 20 years. My recommendation: do the routine I’ve outlined in these 4 videos every day for 3 months, developed the discipline and commitment needed for recovery.

  102. I had this operation in 1990. The ligament grows back together wider creating more space in the carpal tunnel. The downside is that scar tissue becomes an issue, restricting motion and causing inflammation. I would NOT recommend you have this operation. I’m not a doctor, but I’ve dealt with carpal tunnel daily for over 20 years. My recommendation: do the routine I’ve outlined in these 4 videos every day for 3 months, developed the discipline and commitment needed for recovery.

  103. [..YouTube..] Thank you my friend. I’m on the beginning .It only appeared less than 4 months ago and I’ll go for the surgery only if it is absolutely necessary as I’m a classical guitarist. But with the endoscopic method(and not the open surgery I think you had)the tissue should not be such problem.I think the ligament is of paramount importance as it’s actually holding the wrist bones and the main palm muscles in place.
    How long time you think the ligament took to grow back fully in your case?

  104. Thank you my friend. I’m on the beginning .It only appeared less than 4 months ago and I’ll go for the surgery only if it is absolutely necessary as I’m a classical guitarist. But with the endoscopic method(and not the open surgery I think you had)the tissue should not be such problem.I think the ligament is of paramount importance as it’s actually holding the wrist bones and the main palm muscles in place.
    How long time you think the ligament took to grow back fully in your case?

  105. [..YouTube..] Just to emphasize -- I don’t recommend the surgery at all. It took me 3 months to heal enough to begin playing very slowly. The muscles had atrophied in my wrist and hand so I had no strength or circulation. BTW I had one of the best hand surgeons in the US do the operation -- Stewart Brown, he did a fantastic job and warned me of the downside of the operation going in. Had I known than what I know now, I would have done this simple free routine and saved myself a ton of grief.

  106. Just to emphasize -- I don’t recommend the surgery at all. It took me 3 months to heal enough to begin playing very slowly. The muscles had atrophied in my wrist and hand so I had no strength or circulation. BTW I had one of the best hand surgeons in the US do the operation -- Stewart Brown, he did a fantastic job and warned me of the downside of the operation going in. Had I known than what I know now, I would have done this simple free routine and saved myself a ton of grief.

  107. I thank you for your stretches, I was just diagnosed with carpal tunnal and I just started the stretching and weights, I hope it works

  108. Fantastic, thankyou!! feeling a little relief already -- do you find you need to warm down after playing too?

  109. Fantastic, thankyou!! feeling a little relief already -- do you find you need to warm down after playing too?

  110. [..YouTube..] Get the powerball!!! Seriously, it is the bomb. Search in amazon and get 1st one. You won’t regret it. Just make sure you don’t give up before you figure out how to work the thing.

  111. [..YouTube..] thank you soooooooooo much!!! the exercises are making all the difference for me!! I can play my guitar again and video games… as long as I don’t overdo it… and I’m work on a computer all day!! Thank you. Better than the doctor!!!

  112. thank you soooooooooo much!!! the exercises are making all the difference for me!! I can play my guitar again and video games… as long as I don’t overdo it… and I’m work on a computer all day!! Thank you. Better than the doctor!!!

  113. [..YouTube..] hello! i m a guitar player and i think i have tht tennis kind of tendonitis… :/
    i m desperate! i ve been resting 2 months now and i still have the pain!
    i d like to know how long does it take to cure
    and also if it completely heals…
    pls reply, thank you! =]

  114. [..YouTube..] hello! i m a guitar player and i think i have tht tennis kind of tendonitis… :/
    i m desperate! i ve been resting 2 months now and i still have the pain!
    i d like to know how long does it take to cure
    and also if it completely heals…
    pls reply, thank you! =]
    (also i ve posted this on several videos but
    i hope you ll understand why and not mark it as spam-_-)

  115. [..YouTube..] @VerticalWit Sorry to hear about your tendonitis… try doing the routine exactly like I’ve demonstrated in the videos each day. You should notice improvment within one week. Good luck, and yes, you can recover.

  116. hello! i m a guitar player and i think i have tht tennis kind of tendonitis… :/
    i m desperate! i ve been resting 2 months now and i still have the pain!
    i d like to know how long does it take to cure
    and also if it completely heals…
    pls reply, thank you! =]
    (also i ve posted this on several videos but
    i hope you ll understand why and not mark it as spam-_-)

  117. [..YouTube..] Sorry to hear about your tendonitis… try doing the routine exactly like I’ve demonstrated in the videos each day. You should notice improvment within one week. Good luck, and yes, you can recover.

  118. Sorry to hear about your tendonitis… try doing the routine exactly like I’ve demonstrated in the videos each day. You should notice improvment within one week. Good luck, and yes, you can recover.

  119. [..YouTube..] Thank you for your video.
    How often do you advice to do these stretches per day?
    I am currently experiencing inflamation in my arms and do these stretches every 3 hours.

  120. [..YouTube..] @Cyanidal187 I’d do the stretches 1 -3 times per day. However, I have found the light weight routine even MORE important than the stretching for recovery and pervention -- do the weight routine once per day. Stretching alone will not increase muscle mass (on a molecular level) and cirrculation nearly as well or as fast. Good luck.

  121. Thank you for your video.
    How often do you advice to do these stretches per day?
    I am currently experiencing inflamation in my arms and do these stretches every 3 hours.

  122. [..YouTube..] I’d do the stretches 1 -3 times per day. However, I have found the light weight routine even MORE important than the stretching for recovery and pervention -- do the weight routine once per day. Stretching alone will not increase muscle mass (on a molecular level) and cirrculation nearly as well or as fast. Good luck.

  123. I’d do the stretches 1 -3 times per day. However, I have found the light weight routine even MORE important than the stretching for recovery and pervention -- do the weight routine once per day. Stretching alone will not increase muscle mass (on a molecular level) and cirrculation nearly as well or as fast. Good luck.

  124. [..YouTube..] @ottottojazz Thank you for the swift response.
    Aside from my forearms I am also experiencing inflamation above my elbow joints.
    Will the wrist curls also benefit this area or should I try a different curling method for this area?

  125. [..YouTube..] Thank you for the swift response.
    Aside from my forearms I am also experiencing inflamation above my elbow joints.
    Will the wrist curls also benefit this area or should I try a different curling method for this area?

  126. Thank you for the swift response.
    Aside from my forearms I am also experiencing inflamation above my elbow joints.
    Will the wrist curls also benefit this area or should I try a different curling method for this area?

  127. [..YouTube..] @Cyanidal187 If you have elbow joint issues I’ve found the forearm routine to be only moderatly helpfull… try adding very light tricept extensions 3 -- 5lbs. The idea is to increase circulation in the damaged area to help promote natrual body healing. Good luck.

  128. [..YouTube..] If you have elbow joint issues I’ve found the forearm routine to be only moderatly helpfull… try adding very light tricept extensions 3 -- 5lbs. The idea is to increase circulation in the damaged area to help promote natrual body healing. Good luck.

  129. If you have elbow joint issues I’ve found the forearm routine to be only moderatly helpfull… try adding very light tricept extensions 3 -- 5lbs. The idea is to increase circulation in the damaged area to help promote natrual body healing. Good luck.

  130. [..YouTube..] Thank you very much. I have been playing flute for several years and had swollen and inflamed fingers and thumb and sore left shoulder if I played more than an hour. Thought it might be arthritis but doctor said it is tendinitis. I do your exercises before every hour of playing and now play painless and symptom free for as long as I care to. Too bad your info is not available where flutists might find it. My pain and symptoms are not uncommon among flutists.

  131. Thank you very much. I have been playing flute for several years and had swollen and inflamed fingers and thumb and sore left shoulder if I played more than an hour. Thought it might be arthritis but doctor said it is tendinitis. I do your exercises before every hour of playing and now play painless and symptom free for as long as I care to. Too bad your info is not available where flutists might find it. My pain and symptoms are not uncommon among flutists.

  132. [..YouTube..] I have wrists tendonitis. At first I only had it on my right hand, but I baby it so much by not letting it do anything for months that it did get weak and I did injured it again. Then, I got tendonitis on my left too by using my left a lot during that time.

    I do light weights and stretches and it seems to help some what.

    I get little pain here and there but it gets worse if I use my wrists doing anything too long. Typing, writing, cooking, etc. Sometimes I just feel so helpless.

  133. I have wrists tendonitis. At first I only had it on my right hand, but I baby it so much by not letting it do anything for months that it did get weak and I did injured it again. Then, I got tendonitis on my left too by using my left a lot during that time.

    I do light weights and stretches and it seems to help some what.

    I get little pain here and there but it gets worse if I use my wrists doing anything too long. Typing, writing, cooking, etc. Sometimes I just feel so helpless.

  134. [..YouTube..] @chocoboblue99 Sorry to hear about your RSI problems. You say that you “do light weights and stretches” … I’m not a doctor but I would recommend doing the simple routine I’ve demonstrated in these 4 videos every day for at least 3 months without missing a day. I believe you’ll see dramatic improvements. In my experience increased muscle mass even on a microscopic level, will increase circulation which will allow healing in the area.

  135. [..YouTube..] Sorry to hear about your RSI problems. You say that you “do light weights and stretches” … I’m not a doctor but I would recommend doing the simple routine I’ve demonstrated in these 4 videos every day for at least 3 months without missing a day. I believe you’ll see dramatic improvements. In my experience increased muscle mass even on a microscopic level, will increase circulation which will allow healing in the area.

  136. Sorry to hear about your RSI problems. You say that you “do light weights and stretches” … I’m not a doctor but I would recommend doing the simple routine I’ve demonstrated in these 4 videos every day for at least 3 months without missing a day. I believe you’ll see dramatic improvements. In my experience increased muscle mass even on a microscopic level, will increase circulation which will allow healing in the area.

  137. [..YouTube..] @ottottojazz

    Thanks for your reply. I will try to keep it up and do that. I would like to know if you had any experience using rubber bands before to strengthen your fingers before as well?

  138. [..YouTube..] Thanks for your reply. I will try to keep it up and do that. I would like to know if you had any experience using rubber bands before to strengthen your fingers before as well?

  139. Thanks for your reply. I will try to keep it up and do that. I would like to know if you had any experience using rubber bands before to strengthen your fingers before as well?

  140. [..YouTube..] Hello there, I am a guitar player with repetitive stress injuries in both arms, most likely from very intense hours of mountain biking, cleaning fish 3 summers in a row in Alaska, and playing music. My RSI symptoms went a way after a while when I stopped cycling so intensely and stopped playing guitar for a while. However, I’ve been playing guitar a lot over the last two years and getting really serious about it, and now its back! I’m going to get started with weights and see if it helps…

  141. Hello there, I am a guitar player with repetitive stress injuries in both arms, most likely from very intense hours of mountain biking, cleaning fish 3 summers in a row in Alaska, and playing music. My RSI symptoms went a way after a while when I stopped cycling so intensely and stopped playing guitar for a while. However, I’ve been playing guitar a lot over the last two years and getting really serious about it, and now its back! I’m going to get started with weights and see if it helps…

  142. [..YouTube..] Im guessing its a good time to do these before bed? so you dont strain tendons and such anymore and they can get rest?. ATleast when i do these, only just started, i only use 2 kilos, can feel it burning and like needles in my arms and such.

    hopefully someday we will have more knowledge what really helps against this, because i have a feelign alot of this generation will be getting this problem, with mobile phones, early PC use, consoles you name it, we use youre hands so much.

  143. Im guessing its a good time to do these before bed? so you dont strain tendons and such anymore and they can get rest?. ATleast when i do these, only just started, i only use 2 kilos, can feel it burning and like needles in my arms and such.

    hopefully someday we will have more knowledge what really helps against this, because i have a feelign alot of this generation will be getting this problem, with mobile phones, early PC use, consoles you name it, we use youre hands so much.

  144. [..YouTube..] Its really odd why some of us gets this, hopefully they will find out some day, everyone probably knows those people who sit all wrong at their PC or whatever, dont get enough sleep, and generally abuse their body yet have no problems. while us who always have been sitting correct position with arms and such gets these problems.

    The most frustrating thing about this is, for me it just came one day, no warning no nothing, just bam.

  145. Its really odd why some of us gets this, hopefully they will find out some day, everyone probably knows those people who sit all wrong at their PC or whatever, dont get enough sleep, and generally abuse their body yet have no problems. while us who always have been sitting correct position with arms and such gets these problems.

    The most frustrating thing about this is, for me it just came one day, no warning no nothing, just bam.

  146. [..YouTube..] If you guys havent already i would recommend you start eating some fish oil tables each day, that helped me, its still there, but i can use my hands more before it starts and it goes away faster, also im eating about 40 grams of healthy nuts which also have healthy fats.

    Its really a battle of inches and those 2 things definitely help me, i can feel it if i dont eat those things for like a few days, then it will burn and pinch alot more.

  147. If you guys havent already i would recommend you start eating some fish oil tables each day, that helped me, its still there, but i can use my hands more before it starts and it goes away faster, also im eating about 40 grams of healthy nuts which also have healthy fats.

    Its really a battle of inches and those 2 things definitely help me, i can feel it if i dont eat those things for like a few days, then it will burn and pinch alot more.

  148. [..YouTube..] @RMJ1984 Sorry you are having RSI problems -- 2 Kilos is a good amount… try to do the routine every day without missing a day -- before bed or other time is fine. You should see results pretty fast -- maybe as soon as a week. 3 sets of 10 reps is plenty… good luck!

  149. [..YouTube..] Sorry you are having RSI problems -- 2 Kilos is a good amount… try to do the routine every day without missing a day -- before bed or other time is fine. You should see results pretty fast -- maybe as soon as a week. 3 sets of 10 reps is plenty… good luck!

  150. Sorry you are having RSI problems -- 2 Kilos is a good amount… try to do the routine every day without missing a day -- before bed or other time is fine. You should see results pretty fast -- maybe as soon as a week. 3 sets of 10 reps is plenty… good luck!

  151. [..YouTube..] I kinda wierd i actully never thought of this before, kinda stupid but youre right. The first thing or well not first but what you realize is when its really bad you rest youre arms to get it to away and heal as much as possible, but ofc side effect of this is youre arms get weaker, i have trouble doing the 2kilos as well, because ive also just been protecting my arms for years. Trying to not do anything that i didn need to.

  152. I kinda wierd i actully never thought of this before, kinda stupid but youre right. The first thing or well not first but what you realize is when its really bad you rest youre arms to get it to away and heal as much as possible, but ofc side effect of this is youre arms get weaker, i have trouble doing the 2kilos as well, because ive also just been protecting my arms for years. Trying to not do anything that i didn need to.

  153. [..YouTube..] Btw im curious, when you start with say doing 10 reps or 15 reps, what did you use to measure as to when, it was time to go up in weight ?, was it based on the time you have done the excercises or was it based on that you felt it was becoming to easy to do the reps ?.

    Also do you feel it would be bad to stop increasing weight? i mean ofc no need to go overkill, but wouldn more weight just help strenghen the muscles or would it simply start to do harm say 30 kilos after many years of doing this.

  154. Btw im curious, when you start with say doing 10 reps or 15 reps, what did you use to measure as to when, it was time to go up in weight ?, was it based on the time you have done the excercises or was it based on that you felt it was becoming to easy to do the reps ?.

    Also do you feel it would be bad to stop increasing weight? i mean ofc no need to go overkill, but wouldn more weight just help strenghen the muscles or would it simply start to do harm say 30 kilos after many years of doing this.

  155. [..YouTube..] @RMJ1984 Thanks for the comment. Actually, in my experience, for this routine to work well, you don’t need to increase the weight at all -- just do the routine each day with between 2 -- 15 lbs (whatever is comfortable for you) and it should improve circulation in your hands, wrists and forearms thus promoting the bodies ability to heal itself. I wouldn’t reccomend doing more than 15 lbs for RSI related goals. Good luck!

  156. [..YouTube..] Thanks for the comment. Actually, in my experience, for this routine to work well, you don’t need to increase the weight at all -- just do the routine each day with between 2 -- 15 lbs (whatever is comfortable for you) and it should improve circulation in your hands, wrists and forearms thus promoting the bodies ability to heal itself. I wouldn’t reccomend doing more than 15 lbs for RSI related goals. Good luck!

  157. Thanks for the comment. Actually, in my experience, for this routine to work well, you don’t need to increase the weight at all -- just do the routine each day with between 2 -- 15 lbs (whatever is comfortable for you) and it should improve circulation in your hands, wrists and forearms thus promoting the bodies ability to heal itself. I wouldn’t reccomend doing more than 15 lbs for RSI related goals. Good luck!

  158. [..YouTube..] @G2thesecondpower good luck trying the routine. I have had good results with it. I always recommend trying to do it every day without fail for the best outcome. Good Luck!

  159. good luck trying the routine. I have had good results with it. I always recommend trying to do it every day without fail for the best outcome. Good Luck!

  160. [..YouTube..] hey so when i do these wrist curls i feel like something making a small snapping movement in my knuckles, it doesnt hurt but i dont think its good to keep doing it. is it just my tendon rubbing up against my bone? and is this ok?

  161. hey so when i do these wrist curls i feel like something making a small snapping movement in my knuckles, it doesnt hurt but i dont think its good to keep doing it. is it just my tendon rubbing up against my bone? and is this ok?

  162. [..YouTube..] @commanderkool -- I’ve had a similar sound come and go over the years, I’m not a doctor, but in my experience it nothing “bad” -- I’ve heard that popping or clicking could be caused by gas trapped in the nuckle joints. If it does not cause pain I personally would not worry about it -- although you can see a doctor if you are worried, they can do an MRI or some appropriate test. Good luck.

  163. [..YouTube..] -- I’ve had a similar sound come and go over the years, I’m not a doctor, but in my experience it nothing “bad” -- I’ve heard that popping or clicking could be caused by gas trapped in the nuckle joints. If it does not cause pain I personally would not worry about it -- although you can see a doctor if you are worried, they can do an MRI or some appropriate test. Good luck.

  164. -- I’ve had a similar sound come and go over the years, I’m not a doctor, but in my experience it nothing “bad” -- I’ve heard that popping or clicking could be caused by gas trapped in the nuckle joints. If it does not cause pain I personally would not worry about it -- although you can see a doctor if you are worried, they can do an MRI or some appropriate test. Good luck.

  165. yea it doesnt cause pain, i just didnt want my tendon to wear away from friction or something lol. but thanks for the reply

  166. this was a total life saver. thanks very much, you really helped me out with these videos. doing a lot better now!

  167. @ottottojazz

    How much longer after you started this routine were you able to start playing again? How bad were your symptoms when you started?

  168. [..YouTube..] I could not open my left hand at all when I was first injured. I had to stop playing and fly home for surgery. I could not play after the operation for about 4 months. I did long tones without my hands and slowly got back to playing a little at a time. I started this routine much later when the symtoms came back. I think I noticed improvment in about a week after starting the routine and could play without much pain after perhaps 3 weeks. Good luck.

  169. I could not open my left hand at all when I was first injured. I had to stop playing and fly home for surgery. I could not play after the operation for about 4 months. I did long tones without my hands and slowly got back to playing a little at a time. I started this routine much later when the symtoms came back. I think I noticed improvment in about a week after starting the routine and could play without much pain after perhaps 3 weeks. Good luck.

  170. [..YouTube..] This knowledge really should get out to more people.

    Been using this a month now, my problems isnt gone as such, i can still feel if ive been gaming alot, but i can game like 6hours and by doing excercises before bed then next day its good as new.

    but its also good to feel how youre hands and arms have it, be sure not to over do it, because you dont want make it worse by gaming like 10 hours or whatever.

    But definitely amazing, long time since ive been able to play PC since problems began

  171. This knowledge really should get out to more people.

    Been using this a month now, my problems isnt gone as such, i can still feel if ive been gaming alot, but i can game like 6hours and by doing excercises before bed then next day its good as new.

    but its also good to feel how youre hands and arms have it, be sure not to over do it, because you dont want make it worse by gaming like 10 hours or whatever.

    But definitely amazing, long time since ive been able to play PC since problems began

  172. [..YouTube..] Hopefully it will keep improving. 😀 how did you come across this excercises ? i imagine alot of people out there could use this knowledge.

  173. Hopefully it will keep improving. 😀 how did you come across this excercises ? i imagine alot of people out there could use this knowledge.

  174. Hi! Thank you for this helpful video. By the way, I notice many people keep on talking about Carpalorex Secrets (google it), but I’m not sure if it is good. Have you tried home remedy called Carpalorex Secrets? I’ve heard many incredible things about it and my work buddy completely cure his carpal tunnel safely with this remedy.

  175. Its still surprise me, just how some people don’t know about Carpalorex Secrets (do a google search), despite the fact that a lot of people completely cure their carpal tunnel naturally with this remedy. Thanks to my cooworker who told me about Carpalorex Secrets, I finally eliminated my pain & embarrassment for good by using healthy ways.

  176. you should start up with very very low weight and do as many or few as you can, dont over do it, if it starts to burn or hurt stop.

    When you get this RSI which i have and you are so careful to not use your hands and arms you muscles become very weak, i still have RSI, but this has helped me alot.

  177. Hello! Thanks a lot for this useful video. By the way, I hear many people keep on talking about Carpalorex Secrets (search on google), but I’m not sure if it is good. Have you tried using home remedy called Carpalorex Secrets? I’ve heard some great things about it and my buddy completely cures his carpal tunnel safely with this remedy.

  178. About a month ago, My forearms started to really hurt after a long Art session on my tablet. I have been resting it and using some anti-inflammatory cream on it as well as a Tourniquet while working. The pain only happened when i would over use my arm but now it has lessened. I just tried these stretches and I feel something has changed, in a good way. Thanks a lot. How many times do I do these per day ?

  179. It would be a shame if you did not burn fat when these other normal people do it so easily using Fat Blast Factor (Google it).

  180. Thanks for the comment. Do the routine I’ve laid out in these 4 videos 1x per day -- focus on the weights equally as much as the stretching. I do not recommend ever wearing tourniquet or brace on your hand or arms, it restricts blood flow. Good luck!

  181. lol lucky u i wanna play my guitar and video games again lol those are literally my life. I’m gonna try out this method starting today. Btw how are you doing now if you don’t mind me asking?

  182. Thanks for making these videos. I’d probably end up in the hospital with my routine so I’ve started doing these as a precaution.

  183. Incredible how our own body suggests the streches and excercises. Not as acute as yours, I´ve had this injury in both hands. Specially the left, octave key, hand . My pain resides in the Ball & Thumb. I get this pinches when I`m playing and I think it reflects on my face because they can be painful. It`s pretty good now ! Health to YOU !

  184. thanks for sharing Matt, i found anyway that the best thing to do, for me, is to accept, sincerely and deeply reconcile with what is actually going on and stop adding layers of psychological tension, inner peace and deep calm, life is more important than efficiency, we are more than a will to achieve, we are living beings, and there is an infinity of ways through which we can give ourself and communicate our feelings, even deft can hear music did you know?, have a look at Evelyn Glennie story…

  185. Hi! Thank you for this helpful video. By the way, I notice lots of people keep on talking about Carpalorex Secrets (do a google search), but I’m not sure if it is really good. Have you thought about home remedy called Carpalorex Secrets? I have heard some great things about it and my mate completely cures his carpal tunnel naturally with this remedy.

  186. Exercise is so important! I’m a bass player and this stuff really can depress you! I lift weights, but I also expand my fingers with 2 rubberbands wrapped around all five, then rotate my wrists, really gives a passive workout that can help balance the muscles!

  187. Now its been over 1 year.

    Back then it was so bad, i could only sit at the PC for like 5min before all hell broke loose.

    Now after so long doing these, while it will never be as before and perfect, now if i do these every other day and i get good night of sleep. I can actually sit at the PC and doing a lot of gaming, like often 6-7 hours. still take a break often is good.

    Sometimes it comes back a bit, but its never been this good, since i started having RSI.

    Stick to these excercises!.

  188. Ive been dealing with RSI for about a year and 9 months now. It started after I upped my practicing (jazz guitar, also a drummer, record music, and an avid gamer). Plus I was taking a lot of Vyvanse (adhd med, a stimulant) to really zone in on practice. I didn’t know what I know now, that taking breaks and stretching to prevent injury is the most important thing any musician must learn). One day (after playing guitar for 3 hrs straight night before), I played a piano for about 2 1/2 hrs in a terrible posture. I had my legs cross and was hunched over the keys. Do not ever do this. The next day my left flexor carpi radials tendon was tight and protruding. Before long my right arm became the same way. Since then Ive seen a few orthopedic docs, a physiatrist, a DO who does trigger point injections (semi helpful for pain relief), and a couple active release techniques chiros (helps get the nerves gliding better, but alas, the pain and tension always returns. Chiro thinks my nerves are sticky. Had surgery consults, all thought it best to not get surgery. My arms are currently very tight, even one day after trigger point injections, especially the tendon. I find myself thinking “If only I could just get this damn tendon to lengthen.” It’s always super tight and Im obsessed with it. I look down and see it and it reminds me that I am so deep in a chronic pain cycle that may never go away. Very, very depressing indeed, especially for someone prone to depression and anxiety. I wanted to get the original poster’s thoughts, and to relay my own ongoing experience with the devil that is RSI.

  189. Guys, completely cure your carpal tunnel does not need to be hard (I used to feel it did). I’ll give you some advice right now. Look for remedy known as Carpalorex Secrets (google it). Seriously, I finally eliminated my pain & embarrassment caused by carpal tunnel for good by using Carpalorex Secrets.

  190. thanks for the vid, can i enquire did you ever use a powerball if your rehab? as these are supposed to strengthen arms too, would be useful flr me too know thanks

  191. Good idea to to work excercises as well hehe 🙂 i got kinda carried away with this doing like 26-28lbs, my forarms have become as big as my biceps hehe 😛 Its a shame more people dont find this video, because when you browse around the internet, you see many people who have just given up, like i myself had.

    Thought there was nothing you could do at all to improve it. Its such a shame. The body can do amazing things with some excercise.

  192. Hey! Thank you for this helpful video. By the way, I hear lots of people keep on talking about Carpalorex Secrets (do a search on google), but I’m not sure if it’s good. Have you considered home remedy called Carpalorex Secrets? I have heard several incredible things about it and my buddy completely cures his carpal tunnel naturally with this remedy.

  193. Guys, completely cure your carpal tunnel does not need to be difficult (I used to feel it did). I’ll give you some advice right now. Search remedy known as Carpalorex Secrets (google it). Seriously, I finally eliminated my pain & embarrassment caused by carpal tunnel for good by using Carpalorex Secrets.

  194. It still surprise me, just how a lot of people have no idea about Carpalorex Secrets (just google it), despite the fact that lots of people completely cure their carpal tunnel naturally with this remedy. Thanks to my work buddy who told me about Carpalorex Secrets, I finally eliminated my pain & embarrassment for good with natural ways.

  195. It will definitely take time. took me over a year to get really really well again with my hands. its still there, but i can actually play video games and stuff. Just dont ever stop doing the excercises and remember small breaks from whatever you are doing.

  196. Yeah just when it happens, that is the really low part, where is very easy to get very depressed. Because suddenly something you might have been able to doing much of your life, suddenly you cant. and you take that for granted.

    Its just a shame most people will never find this informative video out of all the bad information. because many people really think you cant do anything about it, other than rest your hands which ends up worse for you.

  197. Hey man, sorry i didn see your message. so many spam replies from comments in youtube.

    at the beginning i did it every other day, as in 1 day break between, then when that felt good, i started doing it every day, ill usually take a brake one day a week.

    But else every day, i prefer to do them before bed, because i can start to pinch a bit after doing them , thus i dont overload my hands with anything else, and the muscles can start to get repaired.

  198. It’s all about listening to your body. It might sound hard atm, but you will learn just as me, Its always easy to say do this weight every day or whatever, but depending on how bad it is.

    You really want to start with whatever you can do, if its 1 time a week then thats how its gotta be. then work up slowly. just as he says in his video if you feel pain or anything then dont do anymore reps or sets.

    Let body make the muscles and tendons a bit stronger.

    I wish you good luck!.

  199. Also remember, if its video games, or whatever, remember breaks. you know just 5min every hour or something That helps as well.

    Because even now, if i sit a my pc for 8 hours straight i will feel it. and if i do that for a few days, then i will definitely feel it.

    I hope in time yours will get better. Then remember to post back here, so you might be able to help new people who are unlucky, so we can keep helping other people. I doubt we will be the last with this problem.

  200. Just want to thank you for your website. I was diagnosed with RSI in ~1995 and I have tried a host of exercises, stretches, etc. but has always been plagued by continuous relapses, and my upper body strength and muscle tone has continued to decline.

    With the info I got from your experiences, visiting a new physical therapist a couple of years ago, and reading another article about micro-loading, I embarked on a new exercise regimen using very light weights and going up in weight by 1-pound increments only each time (after 1-2 months).

    After a year of this, I’m now able to do curls, triceps extensions, shoulder raises using 10 pounds. I’m wrist curling 8-10#, and I’m doing dumbell chest presses up to 20#. Also after 17 years I am finally completely off taking neurontin (for 3 months now). For the first time in almost 2 decades I feel like I’m finally making physical progress that I thought would have been impossible even 2 years ago. Many thanks for sharing your experience and this website.

  201. My family laughed when I told them I would get ripped with Max Muscle Method, but then they saw the results. Go and google Max Muscle Method to see their reaction. (It was epic!)

  202. Well now its been over a year for me. Pain is pretty much gone as well,
    only fatigue if i push it to hard.

    If you have this problem, keep up hope and focus, patience, rest and
    workout is key. and share this video with people you know who has this
    problem, and please dont forget to post back if this helps you.

    Sadly people tends to forget to post when they get better. There is so many
    people out there, who like many of us, didn think there was any hope.

  203. I have rsi in my left hand from playing guitar. This really has helped me
    regain
    strength in my hand… you get visual confirmation that it’s increasing
    circulation when the veins in your hand and wrist become more prominent.
    Tendons rely on diffusion
    of blood for nutrition so getting good circulation is really important for
    the healing process.

  204. thank you for your advise I think it is very helpful, the other treatment that I have been having that I have found helpful is cold laser treatment because it helps to heal the underlying inflammation. I live in Australia and it is a new treatment here, so I don’t know if it is in the US but presume it is.

  205. Thank you so much Matt! I’m currently suffering RSI on both right and left arms from programming, and found tremendous relief from doing hand-arm rigorous exercises like Gravity/TRX and rigorous stretches. Almost every therapists I saw advised me against using my arms rigorously, and yet their treatments yield small and inconsistent improvements while I get substantial relief and strength from exercising and stretching. I started to doubt myself but thanks to your video, I’m going to get back into training. And great point on active stretching! I feel the stretch is so much deeper and effective when I actively push the muscles as you did in the video.

  206. Hey Matt. Thank you a lot for this collection of tips, it gives me hope. I have a question, however, and that is: how do you know when you are overtraining? I train fairly carefully and if I were to reduce the weights by the smallest increment, it would be too easy. However, I currently am getting some pain which might come from the modest weight lifting. I currently lift 6 pounds and do 3*10*10. Any advice? For how long should I interrupt the weightlifting to recover from the overtraining?

    I have had this rsi shit for 4.5 years and 1.5 years ago it became so bad, that it became a problem. Your website is giving me hope. I have been baybing my hands so far and that has not worked, maybe I can heal them with exercise. If it worked for you, why shouldn’t it work for me?

    Best of luck to you all!

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