NOTE
these are just notes for myself that i post publically. don’t take this as real medical advice, i’m just experimenting to attempt to heal my chronic pain.
symptoms
- nerve pain
- where:
- ring and pinky finger
- shoulder (delt area)
- forearm
- wrist
- when:
- primarily when sitting down and typing
- feeling:
- shooting
- 3/10
- not unberable, can still type but is very annoying
- where:
what might help
(still unsure what helps for certain, should probably see doctor…)
while sitting at computer
- tilting head up (higher monitor position)
- tilt to about where jawbone is about parallel to floor
- tenting keyboard seems to help
- straight posture
- arms straight (reduce elbow bend, this makes sense if cubital tunnel syndrome results from bending of the elbow)
stretches
- “fist stretch”
- gripping fist very hard
- curling fist inwards towards inner forearm
- putting hand behind back
- optionally carry a weight in that hand
- “pull up pants stretch”
physical therapy
I will attempt some exercises and update later on their efficacy
- heavy farmers carries: https://www.youtube.com/watch?v=9t77j3-vw48&t=146s
- 6 inch punch: https://www.youtube.com/watch?v=nqrhfMv-7oI
- golfers elbow exercises: https://www.youtube.com/watch?v=kIYDcsOpnyE
https://nielasher.com/blogs/video-blog/trigger-point-therapy-teres-minor
possibly weak trapezius muscles cauinsg bad rotation of scapula
https://www.youtube.com/watch?v=dCI-Qa6Fu-Y
to promote upwards rotation of the scapula as to not crush the brachial plexus, i will work on strengthening the following muscles
- serratus anterior: scapular push ups https://www.youtube.com/shorts/Ng-iiDUd_fs
- upper trapezius: banded shoulder shrugs https://youtu.be/dCI-Qa6Fu-Y?si=rjmiwUx08EXrkb8Y&t=105
- lower trapezius: https://www.youtube.com/watch?v=_81ZePwztIA
to watch: https://www.youtube.com/watch?v=iAPcPM0PQhk to read: https://www.armoredheat.com/armored-heat-blog/scapular-upward-rotation