Esports Healthcare: Gamer Warm-up

This is the eSports healthcare warm-up.
We developed this to target each muscle
and joint involved in gaming from your
fingertips to your forearms.
We recommend using this warm-up with any
of our programs which can all be found
at our website eSportshealthcare.com.
We also recommend using this anytime
you're gaming, whether it's at home,
whether you're on stream or at a live
event, or anywhere in between. The warm
up consists of 10 different exercises or
movements. You can watch it all the way
through, or you could choose to watch
individually by clicking the timestamps
in the descriptions below. The first
exercise is the opposition finger tap
with a flexed finger. So what you want to
do with this exercise is tap your
fingertips together. So you can start
with your index finger and make a circle,
and then open your hand as wide as you
can and you can make a circle with each
finger down the line from your index
finger to your pinky finger. You want to
do this exercise twice through and that
will be the first warm-up.
The next exercise is an opposition
finger tap with a straight finger. What
you want to do with this exercise is
touch your finger pads together so that
your fingers stay straight. After each
tap you want to open your hand as wide
as you can then you want to go down from
your index finger to your pinky finger
two times.
This next exercise is called finger
abduction, so for the purpose of the
video I'm going to keep my hands in
tight but when you do the exercise on
your own you can keep your arms wherever
you need to. So for this exercise you
want to start with your fingers nice and
wide and then close them slowly and then
open them wide again and you can go
through this five times.
Next is the palms together finger
separation. For this one you want to
start with your palms and fingers
together, and one at a time
separate and bring them back together. Go
down the line from your thumb to your
pinky two times, and you may notice that
one or more of your fingers doesn't
separate quite as easily and that just
means you need to do a little bit more
work on those.
The next exercise is finger circles. For
this exercise you want to start with your
fingertips together as if you were holding
a ball. One at a time separate your
fingertips and roll them forward and
backward go down the line from your thumb
to your pinky. You may notice that one or
more of your fingers feels less
coordinated and if that's the case just
spend a little bit more time practicing
with that finger.
The next movement is the carpal squeeze.
So the carpal bones are the bones at the
base of your hand. So for this movement
you want to try to close your palm
together without making a fist and then
open your hand as wide as you can. Do
this five times total.
The next motions are pronation and
supination of the forearm. Pronation is
turning the palm face down and
supination is turning the palm face up.
Go through these motions five times
total - one, two, three, four, five.
The next movements are flexion and
extension of the wrist. Flexion is
pulling your palm towards your forearm
and extension is pulling your knuckles
toward your forearm. Do these motions
five times total - one, two, three,
four, five.
The next motions are radial and ulnar
deviation of the forearm the ulna is the
bone on the pinky side of the forearm so
all no deviation of this motion the
radius is the bone on the thumb side of
the form
so radial deviation is this motion go
through each of these motions five times
total one two three four five
Wrist Circles
the final exercise of the warm-up is
wrist circles so you can keep your hands
open or close them and you want to roll
your wrists in one direction three times
and then roll back in the other
direction also three times this exercise
Near-to-Far Focus
is for your eyes and it trains near to
far focus hold the small object one to
two feet away from your face at least
ten feet in front of the background
focus your eyes back and forth between
the object and the background the two
seconds each and repeat ten times
this exercise is for your eyes and a
Smooth Pursuit H-pattern
train smooth pursuit hold a small object
directly in front of your nose about one
or two feet from your face slowly move
the object in an H pattern as far as
your eyes can gaze without moving your
head try to reach all four corners of
your gaze as a variation you can also
Smooth Pursuit X-pattern
move the object in an X pattern for
diagonal movement
Target Gaze
this exercise is for the eyes and it
trains target case choose any focal
point directly in front of your face
without moving your head look straight
up as far as you can like looking at
12:00 on a clock then return your gaze
to the starting point repeat this
pattern for each of the remaining 11
numbered positions on a clock in a
clockwise fashion repeat the pattern
counterclockwise beginning again with 12
o'clock