< Return to Video

Esports Healthcare: Gamer Warm-up

  • 0:09 - 0:11
    This is the eSports healthcare warm-up.
  • 0:11 - 0:14
    We developed this to target each muscle
  • 0:14 - 0:16
    and joint involved in gaming from your
  • 0:16 - 0:17
    fingertips to your forearms.
  • 0:17 - 0:19
    We recommend using this warm-up with any
  • 0:19 - 0:21
    of our programs which can all be found
  • 0:21 - 0:23
    at our website eSportshealthcare.com.
  • 0:23 - 0:25
    We also recommend using this anytime
  • 0:25 - 0:27
    you're gaming, whether it's at home,
  • 0:27 - 0:29
    whether you're on stream or at a live
  • 0:29 - 0:32
    event, or anywhere in between. The warm
  • 0:32 - 0:34
    up consists of 10 different exercises or
  • 0:34 - 0:36
    movements. You can watch it all the way
  • 0:36 - 0:38
    through, or you could choose to watch
  • 0:38 - 0:40
    individually by clicking the timestamps
  • 0:40 - 0:42
    in the descriptions below.
  • 0:42 - 0:44
    The first exercise is the opposition
  • 0:44 - 0:47
    finger tap with a flexed finger. So what
  • 0:47 - 0:49
    you want to do with this exercise is tap
  • 0:49 - 0:51
    your fingertips together. So you can
  • 0:51 - 0:53
    start with your index finger and make a
  • 0:53 - 0:55
    circle, and then open your hand as wide as
  • 0:55 - 0:57
    you can and you can make a circle with
  • 0:57 - 0:59
    each finger down the line from your index
  • 0:59 - 1:01
    finger to your pinky finger. You want to
  • 1:01 - 1:03
    do this exercise twice through and that
  • 1:03 - 1:05
    will be the first warm-up.
  • 1:13 - 1:15
    The next exercise is an opposition
  • 1:15 - 1:18
    finger tap with a straight finger. What
  • 1:18 - 1:20
    you want to do with this exercise is
  • 1:20 - 1:22
    touch your finger pads together so that
  • 1:22 - 1:24
    your fingers stay straight. After each
  • 1:24 - 1:26
    tap you want to open your hand as wide
  • 1:26 - 1:28
    as you can then you want to go down from
  • 1:28 - 1:30
    your index finger to your pinky finger
  • 1:30 - 1:31
    two times.
  • 1:40 - 1:42
    This next exercise is called finger
  • 1:42 - 1:44
    abduction, so for the purpose of the
  • 1:44 - 1:46
    video I'm going to keep my hands in
  • 1:46 - 1:48
    tight but when you do the exercise on
  • 1:48 - 1:50
    your own you can keep your arms wherever
  • 1:50 - 1:52
    you need to. So for this exercise you
  • 1:52 - 1:54
    want to start with your fingers nice and
  • 1:54 - 1:56
    wide and then close them slowly and then
  • 1:56 - 1:58
    open them wide again and you can go
  • 1:58 - 1:59
    through this five times.
  • 2:08 - 2:09
    Next is the palms together finger
  • 2:09 - 2:12
    separation. For this one you want to
  • 2:12 - 2:13
    start with your palms and fingers
  • 2:13 - 2:15
    together, and one at a time
  • 2:15 - 2:17
    separate and bring them back together. Go
  • 2:17 - 2:20
    down the line from your thumb to your
  • 2:20 - 2:23
    pinky two times, and you may notice that
  • 2:23 - 2:26
    one or more of your fingers doesn't
  • 2:26 - 2:28
    separate quite as easily and that just
  • 2:28 - 2:30
    means you need to do a little bit more
  • 2:30 - 2:34
    work on those.
  • 2:35 - 2:39
    The next exercise is finger circles. For
  • 2:39 - 2:41
    this exercise you want to start with your
  • 2:41 - 2:43
    fingertips together as if you were holding
  • 2:43 - 2:45
    a ball. One at a time separate your
  • 2:45 - 2:47
    fingertips and roll them forward and
  • 2:47 - 2:50
    backward go down the line from your thumb
  • 2:50 - 2:54
    to your pinky. You may notice that one or
  • 2:54 - 2:55
    more of your fingers feels less
  • 2:55 - 2:58
    coordinated and if that's the case just
  • 2:58 - 2:59
    spend a little bit more time practicing
  • 2:59 - 3:01
    with that finger.
  • 3:03 - 3:05
    The next movement is the carpal squeeze.
  • 3:05 - 3:07
    So the carpal bones are the bones at the
  • 3:07 - 3:10
    base of your hand. So for this movement
  • 3:10 - 3:12
    you want to try to close your palm
  • 3:12 - 3:14
    together without making a fist and then
  • 3:14 - 3:16
    open your hand as wide as you can. Do
  • 3:16 - 3:18
    this five times total.
  • 3:26 - 3:28
    The next motions are pronation and
  • 3:28 - 3:31
    supination of the forearm. Pronation is
  • 3:31 - 3:33
    turning the palm face down and
  • 3:33 - 3:35
    supination is turning the palm face up.
  • 3:35 - 3:38
    Go through these motions five times
  • 3:38 - 3:47
    total - one, two, three, four, five.
  • 3:50 - 3:52
    The next movements are flexion and
  • 3:52 - 3:54
    extension of the wrist. Flexion is
  • 3:54 - 3:57
    pulling your palm towards your forearm
  • 3:57 - 3:58
    and extension is pulling your knuckles
  • 3:58 - 4:00
    toward your forearm. Do these motions
  • 4:00 - 4:07
    five times total - one, two, three,
  • 4:09 - 4:13
    four, five.
  • 4:13 - 4:16
    The next motions are radial and ulnar
  • 4:16 - 4:20
    deviation of the forearm. The ulna is the
  • 4:20 - 4:22
    bone on the pinky side of the forearm so
  • 4:22 - 4:24
    ulnar deviation is this motion. The
  • 4:24 - 4:26
    radius is the bone on the thumb side of
  • 4:26 - 4:28
    the forearm, so radial deviation is this
  • 4:28 - 4:31
    motion. Go through each of these motions
  • 4:31 - 4:39
    five times total - one, two, three, four,
  • 4:41 - 4:42
    five.
  • 4:43 - 4:45
    The final exercise of the warm-up is
  • 4:45 - 4:48
    wrist circles. So you can keep your hands
  • 4:48 - 4:50
    open or close them and you want to roll
  • 4:50 - 4:52
    your wrists in one direction three times
  • 4:52 - 4:55
    and then roll back in the other
  • 4:55 - 4:56
    direction also three times.
  • 4:57 - 5:00
    This exercise is for your eyes, and it
  • 5:00 - 5:03
    trains near to far focus. Hold the small
  • 5:03 - 5:05
    object one to two feet away from your
  • 5:05 - 5:08
    face, at least ten feet in front of the
  • 5:08 - 5:10
    background. Focus your eyes back and
  • 5:10 - 5:12
    forth between the object and the
  • 5:12 - 5:14
    background for two seconds each and
  • 5:14 - 5:18
    repeat ten times.
  • 5:21 - 5:23
    This exercise is for your eyes and it
  • 5:23 - 5:26
    trains smooth pursuit. Hold a small object
  • 5:26 - 5:28
    directly in front of your nose about one
  • 5:28 - 5:34
    or two feet from your face. Slowly move
  • 5:34 - 5:36
    the object in an H pattern as far as
  • 5:36 - 5:38
    your eyes can gaze without moving your
  • 5:38 - 5:46
    head. Try to reach all four corners of
  • 5:46 - 5:54
    your gaze. As a variation you can also
  • 5:54 - 5:56
    move the object in an X pattern for
  • 5:56 - 6:00
    diagonal movement.
  • 6:14 - 6:16
    This exercise is for the eyes and it
  • 6:16 - 6:19
    trains target gaze. Choose any focal
  • 6:19 - 6:21
    point directly in front of your face.
  • 6:21 - 6:23
    Without moving your head, look straight
  • 6:23 - 6:25
    up as far as you can, like looking at
  • 6:25 - 6:27
    12:00 on a clock. Then return your gaze
  • 6:27 - 6:30
    to the starting point. Repeat this
  • 6:30 - 6:32
    pattern for each of the remaining 11
  • 6:32 - 6:34
    numbered positions on a clock in a
  • 6:34 - 6:36
    clockwise fashion. Repeat the pattern
  • 6:36 - 6:38
    counterclockwise beginning again with 12
  • 6:38 - 6:40
    o'clock.
Title:
Esports Healthcare: Gamer Warm-up
Description:

more » « less
Video Language:
English
Duration:
06:47

English subtitles

Incomplete

Revisions Compare revisions