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This is the eSports healthcare warm-up.
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We developed this to target each muscle
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and joint involved in gaming from your
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fingertips to your forearms.
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We recommend using this warm-up with any
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of our programs which can all be found
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at our website eSportshealthcare.com.
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We also recommend using this anytime
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you're gaming, whether it's at home,
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whether you're on stream or at a live
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event, or anywhere in between. The warm
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up consists of 10 different exercises or
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movements. You can watch it all the way
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through, or you could choose to watch
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individually by clicking the timestamps
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in the descriptions below.
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The first exercise is the opposition
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finger tap with a flexed finger. So what
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you want to do with this exercise is tap
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your fingertips together. So you can
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start with your index finger and make a
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circle, and then open your hand as wide as
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you can and you can make a circle with
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each finger down the line from your index
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finger to your pinky finger. You want to
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do this exercise twice through and that
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will be the first warm-up.
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The next exercise is an opposition
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finger tap with a straight finger. What
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you want to do with this exercise is
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touch your finger pads together so that
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your fingers stay straight. After each
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tap you want to open your hand as wide
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as you can then you want to go down from
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your index finger to your pinky finger
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two times.
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This next exercise is called finger
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abduction, so for the purpose of the
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video I'm going to keep my hands in
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tight but when you do the exercise on
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your own you can keep your arms wherever
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you need to. So for this exercise you
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want to start with your fingers nice and
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wide and then close them slowly and then
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open them wide again and you can go
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through this five times.
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Next is the palms together finger
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separation. For this one you want to
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start with your palms and fingers
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together, and one at a time
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separate and bring them back together. Go
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down the line from your thumb to your
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pinky two times, and you may notice that
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one or more of your fingers doesn't
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separate quite as easily and that just
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means you need to do a little bit more
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work on those.
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The next exercise is finger circles. For
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this exercise you want to start with your
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fingertips together as if you were holding
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a ball. One at a time separate your
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fingertips and roll them forward and
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backward go down the line from your thumb
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to your pinky. You may notice that one or
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more of your fingers feels less
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coordinated and if that's the case just
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spend a little bit more time practicing
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with that finger.
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The next movement is the carpal squeeze.
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So the carpal bones are the bones at the
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base of your hand. So for this movement
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you want to try to close your palm
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together without making a fist and then
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open your hand as wide as you can. Do
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this five times total.
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The next motions are pronation and
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supination of the forearm. Pronation is
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turning the palm face down and
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supination is turning the palm face up.
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Go through these motions five times
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total - one, two, three, four, five.
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The next movements are flexion and
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extension of the wrist. Flexion is
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pulling your palm towards your forearm
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and extension is pulling your knuckles
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toward your forearm. Do these motions
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five times total - one, two, three,
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four, five.
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The next motions are radial and ulnar
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deviation of the forearm. The ulna is the
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bone on the pinky side of the forearm so
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ulnar deviation is this motion. The
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radius is the bone on the thumb side of
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the forearm, so radial deviation is this
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motion. Go through each of these motions
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five times total - one, two, three, four,
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five.
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The final exercise of the warm-up is
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wrist circles. So you can keep your hands
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open or close them and you want to roll
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your wrists in one direction three times
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and then roll back in the other
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direction also three times.
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This exercise is for your eyes, and it
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trains near to far focus. Hold the small
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object one to two feet away from your
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face, at least ten feet in front of the
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background. Focus your eyes back and
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forth between the object and the
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background for two seconds each and
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repeat ten times.
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This exercise is for your eyes and it
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trains smooth pursuit. Hold a small object
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directly in front of your nose about one
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or two feet from your face. Slowly move
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the object in an H pattern as far as
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your eyes can gaze without moving your
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head. Try to reach all four corners of
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your gaze. As a variation you can also
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move the object in an X pattern for
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diagonal movement.
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This exercise is for the eyes and it
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trains target gaze. Choose any focal
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point directly in front of your face.
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Without moving your head, look straight
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up as far as you can, like looking at
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12:00 on a clock. Then return your gaze
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to the starting point. Repeat this
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pattern for each of the remaining 11
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numbered positions on a clock in a
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clockwise fashion. Repeat the pattern
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counterclockwise beginning again with 12
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o'clock.