Wrist injury
OTbunny
[{'start': '0.240', 'end': '3.920', 'text': 'Is your wrist jammed, feels unstable\xa0\nor painful? Try these techniques to'}, {'start': '3.920', 'end': '7.040', 'text': 'improve your wrist function.\nFirst, loosen the muscles and'}, {'start': '7.040', 'end': '10.960', 'text': 'fascia of the forearm. Extend the arm\xa0\nout with the palm facing the ceiling.'}, {'start': '10.960', 'end': '14.000', 'text': 'Use the other hand to place below\xa0\nthe elbow and hold the tissues'}, {'start': '14.000', 'end': '18.400', 'text': 'in place. This should be a firm grip.\nThen, rotate the forearm to bring the palm'}, {'start': '18.400', 'end': '23.120', 'text': 'facing down while maintaining the firm grip.\nThink of moving the tissues off the bone when'}, {'start': '23.120', 'end': '26.880', 'text': 'the forearm rotates. This will help\xa0\nto loosen the muscles and fascia.'}, {'start': '26.880', 'end': '31.360', 'text': 'Continue loosening the tissues towards the wrist.\xa0\nSpend more time on areas that feel tighter.'}, {'start': '31.360', 'end': '35.360', 'text': 'Next, stretch the forearm muscles. Make a\xa0 loose first and push the back of the hand'}, {'start': '35.360', 'end': '39.520', 'text': 'for a stretch. Hold for two slow breaths.\nIf this feels like the stretch is too much,'}, {'start': '39.520', 'end': '44.480', 'text': 'then open up the hand and continue the stretch.\nLet go and rotate slightly towards the thumb.'}, {'start': '44.480', 'end': '47.440', 'text': 'Push on the back of the hand\xa0\nand hold for two slow breaths.'}, {'start': '47.440', 'end': '51.840', 'text': 'Do the same stretch slightly towards the pinky\xa0for two slow breaths. Spend more time stretching'}, {'start': '51.840', 'end': '56.400', 'text': 'the angle or angles that feel the tightest.\nTurn the hand towards the ceiling and push on the'}, {'start': '56.400', 'end': '61.760', 'text': 'fingers for a stretch. Hold for two slow breaths.\nRelease and rotate slightly towards the thumb.'}, {'start': '61.760', 'end': '67.200', 'text': 'Push on the fingers and hold for two slow breaths.\nRelease and rotate slightly towards the pinky.'}, {'start': '67.200', 'end': '70.960', 'text': 'Push on the fingers and hold for two slow\xa0breaths. Spend more time stretching the'}, {'start': '70.960', 'end': '75.680', 'text': 'angle or angles that feel the tightest.\nNext, stretch the thumb CMC joint by using'}, {'start': '75.680', 'end': '80.080', 'text': 'a cup or water bottle. If your CMC joint\xa0\nis quite tight, then start with a smaller'}, {'start': '80.080', 'end': '84.640', 'text': 'circumference. As the joint loosens up, you\xa0can stretch using a larger circumference.'}, {'start': '84.640', 'end': '87.280', 'text': 'At this point, you can stretch\xa0\nthe forearm muscles again.'}, {'start': '87.280', 'end': '91.600', 'text': 'If you have swelling or a very painful wrist, then\xa0try a contrast bath. This means using “hot” and'}, {'start': '91.600', 'end': '95.520', 'text': 'cold temperatures to increase the circulation.\nStart with the cold temperature for 3 minutes,'}, {'start': '95.520', 'end': '99.040', 'text': 'and then switch to the hot temperature\xa0\nfor 3 minutes. Do three cycles of this'}, {'start': '99.040', 'end': '102.880', 'text': 'and end with the “hot” temperature.\nFor the cold, use an ice pack or a frozen'}, {'start': '102.880', 'end': '106.080', 'text': 'wet towel. Wrap a towel around it\xa0\nbefore placing it on your body.'}, {'start': '106.080', 'end': '110.000', 'text': 'For the hot, use a hot pack. This can be a hot\xa0pack heated by a microwave or an electric heating'}, {'start': '110.000', 'end': '114.720', 'text': 'pad. Be careful not to burn yourself. When placing\xa0the heat on your body, layer with towels to keep'}, {'start': '114.720', 'end': '120.080', 'text': 'that area of the body warm for the full 3 minutes.\nBe sure the cold pack stays cold and the hot pack'}, {'start': '120.080', 'end': '122.800', 'text': 'stays “hot” for each application.\xa0\nYou may need someone to help you'}, {'start': '122.800', 'end': '126.160', 'text': 'for the contrast bath to be effective.\nIf the contrast bath causes significant'}, {'start': '126.160', 'end': '130.640', 'text': 'pain or discomfort, then limit the temperature\xa0times or stop the procedure entirely. Remember'}, {'start': '130.640', 'end': '134.080', 'text': 'to end with the “hot” temperature.\nNext, apply gentle traction to'}, {'start': '134.080', 'end': '137.840', 'text': 'the wrist to help realign it. Begin the\xa0\ntraction near the pinky side of the wrist.'}, {'start': '137.840', 'end': '142.000', 'text': 'As you apply traction, wiggle the wrist\xa0\ntowards the thumb and away from the thumb.'}, {'start': '142.000', 'end': '145.360', 'text': 'Then, apply traction closer towards\xa0\nthe thumb side of the wrist. Again,'}, {'start': '145.360', 'end': '148.720', 'text': 'wiggle the wrist as you traction.\nFinally, stretch the forearm'}, {'start': '148.720', 'end': '151.360', 'text': 'muscles one last time.\nThese steps should help to increase'}, {'start': '151.360', 'end': '155.760', 'text': 'circulation, decrease swelling and improve\xa0the alignment of your wrist. Hope this helps!'}]