Gamer Stretches

Gamer stretches

All stretches should be performed to a mild-to-moderate level intensity. Perform each stretch to the point of mild discomfort, and no further. Stretches should not hurt! If a stretch causes pain, do not continue, and consult your doctor or other health care professional.

Prayer position stretch

Gamer stretches prayer position
  1. Begin by pressing your palms and fingers together with your fingers pointing upward and your elbows pointing outward.
  2. 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.
  3. Hold this stretch for 30 seconds.

Supine flexors stretch

Gamer stretches supinated flexors

Perform on both sides:

  1. Begin with your elbow straight and your palm facing upward.
  2. With your other hand, pull your wrist downward, stretching the palm side of your forearm. You should feel a mild discomfort but no pain.
  3. Hold this stretch for 30 seconds on each arm.

Reverse prayer position stretch

Gamer stretches reverse prayer position
  1. Begin by pressing the backs of your hands and fingers together with your fingers pointing downward and your elbows pointing outward.
  2. 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.
  3. Hold this stretch for 30 seconds.

Pronated extensors stretch

Gamer stretches pronated extensors

Perform on both sides:

  1. Begin with your elbow straight and your palm facing downward.
  2. With your other hand, pull your wrist downward, stretching the top side of your forearm. You should feel a mild discomfort but no pain.
  3. Hold this stretch for 30 seconds on each arm.

Thumb adductor stretch

Gamer stretches thumb adductor

Perform on both sides:

  1. 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.
  2. 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.
  3. Hold this stretch for 30 seconds on each hand.

Joint distraction: fingers and thumbs

Gamer stretches finger joint distraction

Perform on both sides:

  1. Begin with your hand relaxed in front of your body and your palm facing towards your chest.
  2. 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.
  3. Repeat step 2 with the middle finger, ring finger, and pinky finger.
  4. Hold each for 5-10 seconds

Joint distraction: wrists

Gamer stretches wrist distraction

Perform on both sides:

  1. Begin with your hand relaxed in front of your body and your palm facing towards your chest.
  2. 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.
  3. Hold this position for 5-10 seconds

Thumb extensor stretch

Gamer stretches thumb extensor

Perform on both sides:

  1. Begin by bending your thumb into the palm of your hand and gripping it with your other fingers.
  2. Bend your wrist towards the pinky side of your hand. You should feel the stretch on the thumb side of your forearm.
  3. Hold this stretch on both hands for 30 seconds.