Gamer Stretches
Protect yourself with this stretch routine
Following any gaming session, the Gamer Stretches help protect your muscles and joints from injury
The importance of the gamer stretches
Performing a cooldown is important following any physical activity, and gaming is no different!
A good cooldown will make you feel relaxed. A great cooldown will initiate your body’s healing process and help to prevent injury in your future.
The Esports Healthcare: Gamer Stretches are a comprehensive, static stretch routine that targets the muscles and joints involved in gaming—both PC and console—that will help you recover and limit your risk for injury.
Prayer position stretch
- Begin by pressing your palms and fingers together with your fingers pointing upward and your elbows pointing outward.
- Increase the intensity of the stretch by keeping your elbows in place and lowering your hands. You should feel a mild discomfort but no pain.
- Hold this stretch for 30 seconds.
Supine flexors stretch
Perform this stretch on both hands
- Begin with your elbow straight and your palm facing upward.
- With your other hand, pull your wrist downward, stretching the palm side of your forearm. You should feel a mild discomfort but no pain.
- Hold this stretch for 30 seconds on each arm.
Reverse prayer position stretch
- Begin by pressing the backs of your hands and fingers together with your fingers pointing downward and your elbows pointing outward.
- Increase the intensity of the stretch by keeping your elbows in place and raising your hands. You should feel a mild discomfort but no pain.
- Hold this stretch for 30 seconds.
Pronated extensors stretch
Perform this stretch on both hands
- Begin with your elbow straight and your palm facing downward.
- With your other hand, pull your wrist downward, stretching the top side of your forearm. You should feel a mild discomfort but no pain.
- Hold this stretch for 30 seconds on each arm.
Thumb adductor stretch
Perform this stretch on both hands
- Begin with your arm extended in front of you. Keep your elbow straight, your palm facing in front of you, and your fingers pointed upward.
- With your other hand, GENTLY pull your thumb downward and backward. Do not pull your thumb too hard. You should feel a light stretch at the base of your thumb.
- Hold this stretch for 30 seconds on each hand.
Thumb extensor stretch
Perform these stretches on both hands
- Begin by bending your thumb into the palm of your hand and gripping it with your other fingers.
- Bend your wrist towards the pinky side of your hand. You should feel the stretch on the thumb side of your forearm.
- Hold this stretch on both hands for 30 seconds.
Joint distraction: fingers & thumbs
Perform this exercise with both hands
- Begin with your hand relaxed in front of your body and your palm facing towards your chest.
- With the other hand, grip the tip of your index finger and gently pull your finger outward. You may feel and see some separation at your knuckle joints.
- Repeat step 2 with the middle finger, ring finger, and pinky finger.
- Hold each for 5-10 seconds
Joint distraction: wrists
Perform this exercise with both hands
- Begin with your hand relaxed in front of your body and your palm facing towards your chest.
- With one hand, grip the other hand above the wrist joint and gently pull outward. You may feel and see some separation at your wrist joint.
- Hold this position for 5-10 seconds
The gamer stretches help reduce injury
Stretching after your gaming sessions may help reduce your risk of injury
