Simple stretching exercises for WOMEN

Stretching to help prevent and ease de Quervain's tenosynovitis and tennis elbow, ailments commonly suffered by women

Professional consultant／Hsu Chih-Chung, Physical Therapist Li-Kong Ortho Clinic, New Taipei City

Frequently asked question 1 :
Mother’s wrist (de Quervain's tenosynovitis)

“Mother’s wrist” isn’t only suffered by mothers. It’s not only caused by holding a baby or pet for a long time; repeatedly cutting vegetables, carrying plates, mixing, stapling documents together or typing can also cause the abductor pollicis longus muscle and extensor pollicis brevis muscle on the outside of the thumb to become inflamed or be slightly torn, affecting the left and right movement of the wrist, with the sufferer having no wrist strength and swelling; when the wrist radialis muscle tendons (Flexor carpi radialis) are seriously torn the sufferer will have difficult holding a pen or will tremble. When the symptoms are slight, first apply a hot pack to the wrist and, after doing stretching exercises, massage the wrist for five minutes, and then apply an ice pack for five minutes; if the pain is severe, apply an ice pack to prevent the inflammation worsening.

Stretching the abductor pollicis longus muscle and extensor pollicis brevis muscle Press the right upper arm firmly against the body with elbow bent and palm open, then tuck the thumb into the palm and then make a fist with the other four fingers wrapped around the thumb; then lightly turn the wrist towards the ground and maintain the position for 30-60 seconds, relax, then repeat 10-20 times.......Full Article Stretching the abductor pollicis longus muscle and extensor pollicis brevis muscle