Hand, Wrist, and Forearm Self-Care Routine

Join Kevin Mefford, a licensed massage therapist and corrective exercise specialist, as he demonstrates a series of muscle release and activation techniques using Ttool and an exercise band to help address overuse and underuse issues common in bodyworkers.

In this video, Kevin demonstrates how to release the overworked pronator teres muscle using Ttool, explaining its anatomy and step-by-step techniques to identify and address problematic spots.

Here Kevin demonstrates how to work the commonly overused adductor pollicis muscle, explaining the muscle’s anatomy and techniques to reduce tension and improve blood flow.

Kevin walks through the release of the flexor carpi ulnaris muscle using, explaining the anatomy and offering step-by-step guidance on working through tender spots along the ulnar side of the wrist.

Kevin introduces activation exercises for underused muscles, starting with the dorsal interossei, using a light TheraBand. He demonstrates how to perform finger abduction to strengthen these intrinsic hand muscles, emphasizing the importance of balancing overworked muscles in manual therapists.

Kevin demonstrates how to strengthen the extensor digitorum muscles using a TheraBand, guiding you through wrist and finger extension exercises to counterbalance the overworked flexor compartment in manual therapists.

Kevin explains how to strengthen the opponens digiti minimi muscle, key for grip and pinky opposition, using an isometric exercise. He demonstrates how to activate this muscle to balance thumb dominance in grip strength and improve manual therapy work.

Kevin concludes this series by demonstrating how to strengthen the extensor pollicis brevis using a TheraBand. This exercise focuses on improving thumb extension, a rarely trained motion, to balance thumb overuse in manual therapy work and extend career longevity.