Hand and arm therapy

Activating & toning your nervous system

4 LessonsTotal: 16:34

01

Introduction

Hello and welcome! I’m Dr. Jena and i’m a physical therapist and a strength and conditioning coach. I work with professional athletes, moms, dads, grandmas, and everyone in between. I help my patients to calm down so that they can focus on the things they want to accomplish in their lives.

I’ll teach you a little about your nervous system and how to wind down so life’s not so hard.

Ready? Let’s do this!

02

4 questions about this therapy

1. Choose this therapy if... you have any kind of tension in your wrist and your hands fingers, if you're using your hands a lot on a day-to-day basis, and you just feel like they're achy, or if you carry things and you tend to drop them.

2. This will help to... calm the body down.

3. We'll be targeting... the hand & arm — but we're going to be stimulating the median nerve which extends all the way back up to the neck.

4. It works because... we're stimulating the receptors so that the nervous system wake up. The reason why we're working the whole arm is because we're helping to send the blood flow back to the heart so that it can circulate, heal and get rid of the toxins.

03

Step 1: the hand

I would start out with the general massage head. I work the whole hand, each finger, trying to completely relax the hand. Try to breathe, really focus on the exhale, letting all of your air out of your body.

I don't use a lot of pressure — just use the weight of the tool. If it's sensitive, you can back off a little bit and just use light vibration.

04

Sensitive spots

So if you find a sensitive spot, cause you'll go through and you'll, you'll see some of the tissue feels different and it's a little more sensitive. So you want to hold it there, but again, you can back off if you need to, if it's too sensitive, but hold it there and just try it.

And really focused on exhaling, really blow all of your air out. Even when you think you don't have any more air, keep blowing the air out, calm your body down, bring all the tension from your neck, and you'll see it starts to loosen up and it's not as sensitive. And then you can start to incorporate the entire muscle again.

And I kind of move on and I find a few other spots.

So then once that spot is desensitized, I'll move on, really pay attention and feel what's going on. And I find another little sensitive spot. So I'll back off a little bit and just breathe.

just light little movement just to relax the area and you'll see right away, it starts to desensitize and it's not as painful. And then I can use the full weight of the tool and just hold it there.

And then it doesn't hurt at all anymore and I can move on and find a different spot.

05

The bicep

So I start to go up the biceps, Again, searching for spots that are a little more tender. Continue on as you've done.

06

Tie it all together

I've done the entire arm. I'll actually incorporate everything and really get the entire nerve tract to wake up stimulate

you want to kind of flow everything in the direction of the heart and the lymph system.

' cause if you push everything down to the hand, everything is just going to pool. So if there's any kind of inflammation or swelling, everything's going to pull on the fingers. So the way that that will get out of the body is by the muscles flexing and pumping it up. And so we're actually flexing the muscles, which is going to help facilitate that pump.

And if we use the direction of the lymph system, it'll enhance it even more.

The median nerve / explore your body / no right or wrong

So the median nerve goes from here up the middle.

And I always tell everyone, I tell my patients there's no right or wrong. If something is severely painful, then you know, No, you should stop with the tool, but I like for people to explore their bodies so they can feel what's going on and be aware of it. And that helps your brain learn your body and helps you recover quicker.

and that's it. Oh, it feels so good.

07

Explore your body

And I always tell my patients there's no right or wrong. If something is painful, then you should stop with the tool. But I like for people to explore their bodies so they can feel what's going on and be aware of it. And that helps your brain learn your body and helps you recover quicker.

And that's it!
Oh, it feels so good. :)

Therapy By:
Jena Gatses
PT, MLT, SFMA, CSCS

A Doctor of Physical Therapy and a Strength Coach. I’m all about helping helping you to take charge of your health to change your life!