THREE-STEP APPROACH FOR FALCON THUMB: Optimal Loading

Introduction

The speaker introduces the topic of thumb pain in gaming and explains how movement and correct loading can help address weakness, endurance, stiffness, and coordination issues contributing to thumb pain. They categorize exercises into stretching, strengthening, endurance, tendon-specific loading, and warm-up exercises.

Exercise Categories

• Exercises are categorized into stretching, strengthening, endurance tendon-specific loading.

• Warm-up exercises include "thumbs up" exercise and gentle stretching before playing.

• Endurance exercises should be the focus as it is the primary impairment that leads to thumb pain.

Thumb Flexion Stretch

The speaker demonstrates a thumb flexion stretch that targets specific tendons causing irritation. This exercise helps relax muscles and should be done for 15-20 seconds each time for about three to four times throughout the day.

Steps

• Perform a thumb flexion stretch by stretching specific tendons causing irritation.

• Hold each stretch for 15-20 seconds.

• Repeat three to four times throughout the day.

Strengthening and Endurance Exercises

The speaker explains that strengthening and endurance exercises help increase muscle endurance. They demonstrate an exercise using a rubber band moving in the direction of extension to build up muscle endurance. High repetitions are recommended to build endurance.

Steps

• Use a rubber band moving in the direction of extension to build up muscle endurance.

• Do this exercise either in the morning or before sleeping at a time aside from when you're going to play so you don't fatigue all your muscles again.

• Hit high numbers of repetitions because that allows us to build endurance.

Isometric Thumb Extension Exercise

The speaker demonstrates an isometric thumb extension exercise using a thera-band or hand resistance. This exercise helps address temporary pain and should be done for ten repetitions, holding each repetition for about five seconds.

Steps

• Perform an isometric thumb extension exercise using a thera-band or hand resistance.

• Hold each repetition for about five seconds.

• Perform ten repetitions.

Posture Exercises

The speaker explains that posture exercises are important to target muscles at the elbow or shoulder that can contribute to early fatigue of the thumb muscles. Better posture leads to more optimal positions for our muscles and tendons, allowing us to play longer with less pain.

Steps

• Create rules for yourself such as paying attention to your posture every time you die in the game.

• Follow the rules mentioned earlier with chest up, shoulders back, feet support on the ground.

• Incorporate exercises into your daily routine such as strengthening after breakfast or stretches after gaming sessions.

Tips for Improving Posture

In this section, the speaker provides tips on how to improve posture.

Setting Timers

• Set an alarm on your clock or smartphone to remind you to sit up straight.

• Use the same posture cues that were demonstrated earlier.

Changing Default Posture

• It takes time to change your default posture, about two to three weeks of consistent effort.

• Focus on moving out of the default setting of rounding shoulders and head forward.

• Strengthen muscles that need strengthening and stretch muscles that need stretching.

Exercise Routine

• Endurance exercise should be prioritized.

• Stretching should be done after exercising.

• Strengthening exercises should be done in addition to playing games.