what's up guys is tied the asian wonder your online personal trainer again in this video tutorial i want to show you guys how to rehab your hand after surgery if you've had a boxer's fracture fighting or from boxing or anything like that or here it's an accident when you break your hand or any kind of accident or any kind of surgery on your hand carpal tunnel syndrome or anything like that anything that has to do as a hand and you want to strengthen it and make it that stronger faster this is how you do it right especially if your hand can shrunken from being inside a cast or anything like that this is one of the most powerful exercises that you can possibly do to quickly rehab and strengthen your hand again right and get your finger mobility back okay so here it goes what you're going to do is I need to follow along with me you're going to take your hand and you're going to roll it or as the inside of you and just roll it you do that about 20 times okay now if your hands have been in a cast for a while it may be slightly I'm just uncomfortable and there might be some discomfort and just ignore it unless as long as there's no sharp pain it's okay so just roll your hand like that and you're going to roll it about 20 times it's not just kind of any kind of roll when you roll it you want to make sure that you pointed try to touch your fingertips to your wrist or your forearm as much as you can every time you come around try to touch your fingertips like that okay so that this way what it'll do is it will start to strengthen the forearms okay especially if you've been cast for a while this will really really be beneficial and I've had my hand broken before due to a boxer's fracture before so I know it can be very very discomforting as you do this but just trust me after a couple of training sessions and a couple of days this will go away okay so the first exercise you need to do is do the rolling exercise do it with both hands and as you do this even if you only have to rehab one hand the hand that's messed up I would still recommend that you do with both hands all right so do it together like this and after you do it like 20 times then switch it and go to the other side and rotate it to the other side like that okay so 20 on the inside towards the inside of your chest the center of your body and then 22 the outside away from your body away from the center of your body after you do those wrist rolls the inside and outside wrist rolls the next exercise I want you guys to do is the finger curls right and this how it does it works I want you to take one hand and take the other hand and put the fingers on top of each other like that and if you will if you need to pause the video and follow along with me okay so put you in here like that and the first exercise that you're going to do is we're going to rehab the hand that's facing you the palm that's facing you is the one that we're going to do first okay so let's pretend that I'm rehabbing the hand that has the watch on okay so I'm going to do this with the thumb I'm going to come in ten times right I'm going to try to touch as far as I can to the other side of my hand with my thumb so that's one two three and then when I come out I want to come out as far as I can and then come back in as tight as I can so that'd be one wrap one two three four five six seven eight nine ten after you do it for ten reps then what you do is you move this hand over here the spotting hand to come over here and cover all four fingers right and you're going to curl this finger in now the index finger now when you do this it's going to be extremely painful all the way down here the ligaments and the tendons down the palm of your hand right here but I want you guys to just you know bear with it can come like that so try the goal is try to touch the fingertip into the pump now you you're not going to be able to do it in the beginning but I want you to practice doing it anyway now my hand is healthy and I can barely touch it okay and as I'm doing this there's sharp pain shooting all the way down into my forearms and what it is is most people are not used to training the tendons and the ligaments and the muscles that attach to moving there so when you're doing this when you're doing this at home it really really helps to strengthen this okay now after you do this for 10 reps the next thing you can do is take the spotting hand which is the hand that you're not focused on right now and cover up the other four fingers leaving just the finger that's the active thing that needs to be rehab so now I'm going to touch it to my palm come up touch it come back touch it come back touch it come back and I don't know if you guys can see it or not but there's muscles inside my forms and you can see moving like that okay now I have it set to the exposures a lot brighter so that video looks more clear so you may not be able to see the muscle spikes but just do it at home so do that ten times come out take the spot in here and cover up the next four fingers and now it's the ring thing that I'm training so you're gonna do that ten times right down right and then finally cover up these four things and just leave the pinky and come out as far as it can come out come in now and like that so you're going to do four times so basically the strategy is to cover four fingers and leave the one open finger to do the curls and then move on to the next finger and keep going around when you're done you would switch up and the other hand you would do the same thing too right and repeat the process over and over again now here's a few tips on making it better when you're done the two biggest muscles in your hand are the muscles of the thumb and this muscle right here so when you finish right I'm going to turn around so you guys can see this better what you want to do is you want to start massaging this right here like that if you have any soreness in your hand massage that right there right and massage this right here okay so that's how you would do it the other thing that you can do also is that there's pressure points in between each metacarpal each bone in your hand so in between it you can massage it lightly like that to get to break up the scar tissue and to hit the muscle flowing again right right there just like that and what I would do is I would massage it with the the ridge of my thumb okay so again let me do on this side so you guys can see it the massaging like that right and there may be some discomfort but it's okay you might you want to go ahead and do it anyway so it breaks up the scar tissue remember guys the key to all physical rehab in your body is breaking up that scar tissue and getting blood to flow into the area so that the body can send nutrients and send protein in there to repair that area so the sooner and you break up the scar tissue after surgery or after your hand comes out of the cast the faster it is that you're recovered now you want to do these internal and external wrist rolls once a day and you want to do the finger curls each finger curl once a day also a whole set of them if you work at any office or anything like that are you at home you can stop like during the middle of a break or during lunch break and do these rehab exercises and drastically drastically strengthen your wrist and your fingers in your hands so that you can have mobility and grip back in your hand again if you have arthritis this is also a pretty good depend upon how degenerative your eff rises but this is also a good exercise to help strengthen your control and as you get older to have fully control your fingers like so hopefully that's able to help you guys out learn how to rehab and strengthen your wrist and then your fingers and your hand movements and if you have any questions just leave me a comment or send me a message and I'll try to answer for you thanks for watching this video