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Carpal Tunnel Exercises

carpal tunnel

Carpal Tunnel syndrome is a painful condition affecting the wrist and hand, but there are steps you can take to prevent and treat carpal tunnel syndrome. Stretching exercises may help relieve pain and tension to the muscles of your hand caused by repetitive hand movements together with using a brace when needed and necessary. These exercises can help restore body function correctly in your arm and hand muscles. It will also promote relaxation of muscles as well as promote good circulation. Aside from the fact that you can do it on your own, it is also convenient because it will not complicate your working schedule. Here are some carpal tunnel exercises that you may try on; Stretching and Range of Motion.


Stretching can aid in the prevention of carpal tunnel syndrome. By doing this, tired muscles will be relaxed. Stretching is easy to do, but some people do it incorrectly. Stretching muscles doesn’t mean that you will do it rigidly; it should be gradual so that you will feel more comfortable. In doing stretching exercises, first extend your arm slowly until comfort takes place. Then with one hand, gently extend the fingers of the other hand as far back as tolerated. The feeling of stretched muscles should be felt from the palm of your hand and your wrist. Hold this stretch for 3 to 5 seconds and then release. Do it again to the other side of your arm. Complete this exercise at least five times with each hand along with the range of motion exercises. It is important to follow the time allotted for stretching exercise to prevent muscle fatigue. 

Range of Motion (ROM)

Another beneficial carpal tunnel exercise is the range of motion. The most important purpose of this exercise is to promote circulation to the affected area. The range of motion exercises will be done after the stretching exercise. The first range of motion exercise that you will perform is the hyperextension-extension-flexion of your palms. To do this, extend your hands with your palms facing the center. With your fingers apart, move your palms upward for hyperextension, the center for an extension, and down for flexion. Do this five times for three to five seconds. This will promote musclerelaxation. Do the same with the other side of your hand.

The second ROM is the opposition. Still, in extending position, use the thumbof the same hand to touch the other fingers individually. Do this for just acouple of second and at least 5 times. This will still promote musclerelaxation and proper circulation. Do this on the other side of your hand. Thelast ROM is clenching of your fist. To do this, you must clench your fisttightly to 3-5 seconds, then release with your fingers straightened up. Do this5 times and repeat it to the other hand.

These are the two types of carpal tunnel exercises that may help to prevent orease carpal tunnel pain and numbness. You can do these during your rest periodsor even while you are on your desk.

Can Video Help Your Weight Lifting Form?

Your weight lifting form is one of the most important aspects of weight training. This is so crucial that even if you take the top ZMA supplement, protein shake or any other enhancers, if your form is wrong, it’ll take you longer to achieve your goal. In addition to that, you are at more risk of getting injured if your form is wrong. That being said, any enthusiasts, body builders, weight lifters, people who undergo weight training and anyone who are interested in fitness and health science knows that studying, learning and knowing the proper form is beneficial for maximum gains.

The Proper Technique

One of the best ways to learn about the proper and correct technique is by watching your friends at the gym. But always remember that what you see is not always the correct one. Improper weight lifting form can lead to sprains, strains, fractures and other injuries which will cause you to stop training for a while instead of continuously growing further.

One of the best ways to make sure that you are in your proper form is to work with a training specialist. They know everything and anything that needs to be done to make sure that you are doing the right thing.

Myths: Debunked

There is no perfect form and no fixed rules about the proper form. Things like the textbook form and similar “standardized” form are not applicable to all kinds of people, just like the training regimen and other programs. There is no “ideal” foot distance, depth and other “standard” form, never believe those kinds of thing. However, we can use them as a starting point and/or a guide to achieve the proper perfect form crafted to us. Just like there are different foot sizes requiring different shoe sizes, there are different overall body structure and composition that requires the correct form and training regimen.

Although you can follow the “standardized” form, it doesn’t mean that you have to copy the distance, length, depth or other fixed measurements that they do. For example, if your friend does deep squatting and it works for him, it doesn’t mean that it works for you too. In fact, ask 10 different trainers about whether deep squatting is bad for your knees or not, you’ll get different answer and opinions and explanations.

The truth is that deep or shallow squat works; you just have to make sure that whenever doing any of the two of them that you are NOT experiencing ANY pain or discomfort at all. Always avoid movements that cause pain.

In addition to that, also avoid movements that work the WRONG muscle group. This is the case when you are in the wrong form or when you thought that you are doing the so called “perfect” form. Yes, you are doing the “perfect” form but you may not be exerting proper amount of intensity to progressively overload.

Shoulder Strengthening for Throwing Mechanics

How to strengthen the shoulder while maintaining flexibility

baseball_injuryThere are two primary categories of athletes that use this system. The first are baseball players looking to refine or alter mechanics purely for performance purposes. The second are baseball players coming off an injury or still in the rehab process and need guidance regarding their throwing mechanics. In this article, we will focus on the latter.

Rehabilitating an injury, especially to a joint as dynamic as the shoulder joint, can be very frustrating. Typically, resting an injury will eventually result in decreased strength around the affected area, and often times decreased mobility. Therefore, it seems logical to gradually strengthen the area through resistance training, but this can be frustrating if that also results in decreased flexibility. Therefore, ideal rehabilitation exercises are ones that can strengthen the affected muscle groups without decreasing flexibility, but of course, this is easier said than done.

One form of training that has become quite popular for regaining strength an flexibility after experiencing an upper body injury is boxing. This may seem very surprising to some, but with the correct resources boxing can be a great training program for baseball players. Boxing, like baseball, involves tons of shoulder work, and upper body work in general. Where the difference lies is that boxing tends to focus on exercises that don’t use additional weights, but rather your own body weight, so you don’t have to worry about bulking up and further decreasing your range of motion. Furthermore, boxers also value shoulder flexibility and flexibility in general, so this will also be addressed in a boxing training regime.

As a baseball player who already spends a lot on equipment, and unfortunately, physiotherapy, the most underrated aspect of boxing that I found was the affordability. The last thing I wanted to do was continue dropping large sums of money on recreation (I do still have to eat after all). However, boxing gym memberships tend to be very cheap especially if you will not be competing, and the only equipment you really need are boxing gloves. If you want to eliminate membership fees, you can also buy cheap equipment for your own home, like speed bag swivels to hang your own bags or other similar equipment.

The only thing you need to watch out for as a baseball player participating in boxing is the explosiveness that is valued in boxing. By explosiveness, we primarily mean hand speed. If you’re rehabilitating an injury, certain types of impacts on a punching bag, or certain types of punches, may aggravate the injury. Therefore, we highly suggest that prior to commencing a boxing training program, you discuss the details with both your baseball coach or trainer and the boxing trainer at the same time. This will help ensure a speedy recovery to the diamond without further risking your health.

In summary, boxing is a surprisingly great way to help come back from a baseball injury, particularly if it is an upper body injury. After all, we’ve seen the results first-hand with our XVI Baseball Analysis system!