Wrist Pain Relief
& Carpal Tunnel Relief

Sharing helps others...

Wrist pain relief can often be achieved quite rapidly……even instantly…… once you know what to do. I'm going walk you through the 3 Simple Steps that should provide the relief you are seeking.

Just follow along with the videos below and you'll most likely be pleasantly surprised that you can fix your pain all by yourself. Thousands of people have benefited from the videos on this website, so please give them a try. They are worth your time.

The 3 videos for Wrist Pain Relief are below on this page.
Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3 .




Pain Relief Success Story, From Amy:

"Just wanted to write a quick thank you note! I am in the middle of recording a new record of my music and my wrists have been in a ton of pain after playing a lot of piano. I was feeling a lot of pain and very overwhelmed when I found your site. After only ten or fifteen minutes of self massage, the pain is nearly gone!  You are amazing. Thank you :)" Amy, United States

You can do it too!


This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own wrist pain relief, so let's get to it.


Detailed Instructions For
Wrist Pain Relief & Carpal Tunnel Relief

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

Also, in the future you may only need to do one or two techniques to get instant wrist pain relief, but you've got to go through the whole sequence to find your individual pain treatment.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 1 - End Muscle Attachment Inflammation



Wrist pain relief can often be shockingly simple if you are shown the correct techniques. The most likely key to relieving wrist joint pain and/or carpal tunnel syndrome is usually in the bellies of the muscles in your forearm, which we will deal with here in Step 1.

Here's what we're going to do:

A. Forearm Release With Thumb -

All the tendons from your forearm muscles run through your wrist and connect to your hand and fingers. If the big bellies of these forearm muscles are tight then they can be pulling too much on the tendons and create the wrist pain you feel. So we've got to loosen these tight muscles.
Take your thumb from your opposite hand and press it into the muscle tissue in your forearm while your arm rests in your lap with your palm facing toward the ceiling. Notice any tender spots, and notice if the entire forearm is tight, which is possible.

Even if you have strong forearms you should be able to press into the muscles and they should NOT be tender. Tender means tight, and tight muscles mean they're probably playing a part in making your wrist hurt. Ideally, muscles are strong and flexible, not tight and tender.

Now, we'll use the press-hold-move technique. Begin opening and closing your hand continuously while……at the same time……you are pressing with your thumb into the tender spots in your forearm muscles.

You will feel the tight muscles moving under your thumb as they do their job of opening and closing your hand. Take a break when your thumb needs a rest from pushing.

Notice how much wrist pain relief has occurred from this one technique. Repeat this technique one more time before moving on.

B. Forearm Release With Opposite Forearm -

I love this technique! It has served me well for many years when I work on my own forearms. Sometimes you need more pressure than just your thumb can provide to release the muscles in your forearm.

With the palm of your hand facing the ceiling, lay your forearm on a flat, stable, but cushioned surface. Laying a towel on a kitchen table, chair, stool, or bench is usually fine.

Now we'll use the press-hold-move technique again. Take your opposite forearm and using about 2 to 3 inches of the flat boney surface just below your elbow, lean over your forearm that is now resting on the table and use your bodyweight to press into the tight tissue in your other forearm……while you open and close the hand on the wrist the hurts.

Pick one tender spot at a time. Then press, hold and release......press, hold and release as you open and close your hand. Do this for a couple minutes, take your time. Then take a break.

Notice how much wrist pain relief has occurred from this one technique. Repeat this technique one more time before moving on.

C. Top of Forearm Release With Fingertips -

Now we're going to release the muscles on the "top" side of your forearm (extensor muscles). Place your hand on your lap palm down. The part of your forearm facing the ceiling is what we're calling the "top" of your forearm for this exercise.

Take your fingertips from your opposite hand and press into the muscle tissue on the top of your forearm while you flex your hand back toward your elbow. Notice any tender spots in the tissue on the top of your forearm (anywhere between the two bones that make up your forearm).

Now, we'll use the press-hold-move technique. Press on one spot at a time as you flex your wrist back and forth. Take a break after a minute or two.

Notice how much wrist pain relief has occurred from this one technique. Repeat this technique one more time before moving on.

D. Top of Forearm Release With Point of Elbow -

Sometimes you need more pressure than just your fingertips can provide to release the muscles in the top of your forearm.

We'll still be using the press-hold-move technique. With the palm of your hand facing down, lay your forearm on a flat, stable, but cushioned surface. Laying a towel on a kitchen table, chair, stool, or bench is usually fine. Now take your opposite forearm and using the point of your elbow, press into your forearm resting on the table and use your bodyweight to press into the tight tissue in your forearm while you flex your wrist back and forth.
Pick one tender spot at a time. Then press and release, press and release as you flex your wrist back and forth. Do this for a couple minutes, take your time. Then take a break.

Notice if and how much wrist pain relief has occurred.
Repeat this technique one more time before moving on.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 2 - Stop Nerve Pathway Irritation



Here's what you're going to do:

A. - Underside of Collarbone -

Take the tips of your fingers on the hand opposite from the side you're working on and place them on the muscle tissue on the underside of your collarbone (subclavius, pectoralis major and minor muscles).

Now curve your fingers on your hand a little bit, and take the palm of your other hand and place it over your dominant hand. We call this the hand-on-hand technique- it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand on hand" technique.

Use your fingertips to press along the entire length of the underside of your collarbone on all the soft tissue (all the way across until you run into your shoulder muscles) and notice any tender spots.

Now add in the press-pull-release technique. Press, pull and release......press, pull and release (press for about 1 full second and then release) continuously with your finger tips using the "hand-on-hand" method into the tender spots until they become less tender.

Notice how much wrist pain relief this technique creates for future reference.

B. Upper Back -

Begin with the tennis-ball-press technique. Lie on the floor with a tennis ball under your shoulder blade or put a tennis ball in a sock and lean against the wall with the tennis ball pressed between your shoulder blade and the wall (infraspinatus muscle). Now do the press-hold-move technique by sliding your elbow along the floor or wall while the tennis ball is placed under any tender spots.

Now position the tennis ball in the space between your shoulder blade and your spine (rhomboid muscle). Move your arm in the same motion you just did as you put pressure on any tender spots. Work one tender spot for a bit, move to another for a bit, then return to the spots you've already worked on and you'll find they've let go a bit while you were working on other spots.

Do this on BOTH sides of your upper back, especially on the rhomboid muscle between your spine and shoulder blade.

Notice how much wrist pain relief this technique creates for future reference.

C. Repeat this entire Step 2 before moving on to Step 3. You may not get all the tender spots to release, but do the best you can before moving on the Step 3.

Notice the amount of wrist joint pain relief Step 2 provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 3 - Restore Joint Muscle Balance



You've already restored a lot of joint muscle balance with the work you did in Step 1, so Step 3 just deals with the few remaining muscles that could be causing your wrist joint pain.

So here's what we're going to do:

A. Palm of Hand Release -

We'll be using the press-hold-move technique on the palm of your hand.

Take your thumb from your non-painful hand and place it in the center of the palm of the hand with the wrist pain. While holding your thumb in place put your fingertips on the back of the hand with wrist pain….so now you are able to "pinch" the palm of your hand between your thumb and fingers.

Gently pinch the tissue in your palm and notice any tender tissue

Now, press firmly on any tender spots while opening and closing your hand. For most areas of your palm you can open and close just your fingers and you'll feel the tissue move under your thumb as you do it. But for the muscles in your palm that operate your thumb you may have to play around with the position of your working hand to appropriately "pinch" the muscles that operate your thumb.

Take your time. Press on the tissue while moving your fingers on the hand with the wrist pain. Then move to another spot for a while. Then come back to the spots you've already worked with and you'll find they're more free from the work you did in other areas.

Notice if one particular tender spot triggers or relieves your wrist pain and focus on those spots.

Repeat Step 3 again before assessing it's effectiveness. Most people's palms need a lot of work to totally release, so just do a little bit at a time if that works better for you.

Notice how much wrist pain relief Step 3 achieved for you for future reference.

Self-Assessment For
Wrist Pain Relief

Is your wrist joint pain completely gone? Partially gone?
Which techniques gave you the most pain relief?
Did Step 1, Step 2, or Step 3 work best?
Was there one specific wrist joint pain treatment that instantly relieved your pain? Remember what worked best for you, so you can do that first next time you need it.

Are you still experiencing some wrist joint pain?
Which muscles are still tender (that means they are tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best wrist joint pain relief. Then you'll be able to fix yourself whenever you desire!


Return from this Wrist Pain Relief page to the
Do-It-Yourself Joint Pain Relief Homepage




Help Others To Find
This Free Pain Relief Website
By Clicking On Your Favorite Icon Below:

Sharing helps others...


You Are Also Cordially Invited To:
Add Gary Crowley to your Google Plus Circles -
Google+ (click here)



Copyright © 2011 - 2013 Do-It-Yourself-Joint-Pain-Relief.com

Powered By SBI!