Stretching for cold hands, trigger finger, carpal tunnel and Raynaud’s

Getting old can suck. Developed some Trigger finger in my ring and little fingers and some lumps in the palm. Cold hands. Physio to the rescue. Over the last 2 years, I have reversed the trigger finger and cold hands with a complicated stretch.

Warmup and then stretch your pecs, shoulders, biceps and forearms on both sides of body at the same time by laying on your back on a blue 30 inch inflatable exercise ball with arms straight out sideways and back of fingers to ground. Center the ball between your shoulder blades and spread your fingers as wide as possible, bend wrists back, push the back of fingers towards the ground. Hold for several minutes or do several one minute sessions.

This stretch can significantly help blood flow to hands and works much better than stretching on one side of the body at a time. Much more effective than doorway stretches. An anti inflammatory diet and Vitamin B12 should help specially when you first start using this stretch. Expect some pain for first 2 – 3 weeks and use frozen gel packs or ice water to minimize swelling in wrists.

Cold hands, numbness and tingling can also be signs of more serious medical issues so see a doctor if stretching does not help.

The veins, arteries, tendons and nerves in your arms all pass through small openings in shoulders and wrists and these small openings get restricted or out of alignment because we spend too much time hunched over keyboards and steering wheels or over gripping tools. If not properly stretched, the tendons get shorter and fatter over time which restricts blood flow and pinches nerves. Weak upper back and shoulder muscles can make these imbalances and misalignment issues worse. Tight shoulder straps on packs can aggravate blood flow problems.

Also look into exercises for strengthening the scapula and shoulder muscles which helps stabilize shoulders and protect against rotator cuff injuries. Every muscle group in your body has opposite muscles that also need to be balanced and stretched. External rotation exercises strengthen scapula/shoulder muscles that balance the tight pecs, forearms and biceps.

I have found that doing this stretch for 2 or 3 min a day can also provides some relief for lumps in palms, carpal tunnel and Raynaud’s. This stretch is a major level up/game changer compared to simple hand, wrist or individual arm/shoulder stretches.

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Allsmoke mountain Hike November 2, 2020

Hike with Dave, Roy and Kevin

Muddy drive in but good hike.

16 km and 800 m RT


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Ranger Hill Oct 13, 2020

Fun hike in the snow with Kevin, Dave and the dogs.

450 m and 12? km.


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Ford Knoll Sept 28, 2020

Easy loop with Pam and Toffee. 350m 8 km

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Windy point and Buckle Sept 18, 2020

Trying to avoid smoke.

Drove to Abraham lake and did Windy Point and Buckle with Kevin and Roy.

820 m and 7 km. 930 m total.

some smoke. long drive.


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Jimmy Simpson Sept 13, 2020

19 km 1140 m in the smoke.

More trail than expected. good trip with Kuz


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Prairie Mountain – training Sept 7, 2020

From roadside to top without stopping 1 hr 30 min.

Training is hockey and golf once per week, weights, dog walking and hikes.

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Grassi Lakes Aug 26, 2020

Pleasant easy day with Pam and Toffee.

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Divide attempt Aug 19, 2020

Hot day. Lost track in trees and did some bushwack. went up 600+ m but not feeling it so pulled plug at treeline.


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Crowsnest Mountain Scramble July 25, 2020

Crowsnest Mountain from Highway 3. 2875 m
Rams on summit.

Crowsnest Mountain – Moderate Scramble. 2875 m

Allison Creek Road is a little rough so was glad to have the jeep. Start at 1680 m so about 1200 m gain despite 1100 m in Kane guidebook. My watch 1150 m and ViewRanger 1250 m recorded more and 9 km RT. About 4.5 hours up with waiting time due to lots of people and investigating several false trails. Saturday so almost 30 people.

Note this is a Moderate Difficulty Scramble and NOT A HIKE despite Alltrails reviews.

Note the tracks on ViewRanger and Alltrails both are slightly off as they are up to 20 to 30 m to the climbers right of the dirt bike trail that is used to almost treeline.

After break tree line there are multiple up tracks and down tracks in the steep scree that lead up to the first rockband/wall. The least steep and loose is probably to left of snow patch and aim for yellow patch on wall. There is a green yellow painted mark here as well. Follow base of wall up to right to gully with some rock steps. At 3/4 way up gully traverse left on large ledge to climbers left to get to the top of first cliff band. If go to top of gully there are 3 other trails that lead to steep scrambling or less attractive options. Lots of people lose their way on this one.

Follow scree up to left to Second Cliff band with black stains and follow base left to gully that leads to chained section that takes you to top of second cliff band. Gully is loose and a bit dangerous with too many parties. Chained section is down sloping small ledges and steps and easiest to climb or step up with feet/legs and have one hand on rock and other on chain for balance. Takes more energy if pull up with both hands on chain or if lean back too much on chain. First chain to corner and a bolt. Second chain bolted at both ends and in middle. The rock steps are getting polished as this was not as simple as was in past.

Above chains follow trail off to left and then stay on left high trail for long right traverse around to upper mountain. There now are too many up and down and false trails so try to follow cairns to try find easiest or best up trails and avoid dead ends. This section has degraded from 20 years ago and is harder to figure out than it was in the past. Lots of people all over the place and many had to back track from bad trails(steep, loose and dead ends) and some gave up. Creates chaos as much loose rock is knocked down which turned around some other people.

Generally up right across a bowl on left higher trail, over a small ridge, big switch to right, up slabby rib with cairns, ledges/switches and then switch back left to ridge and up right on ledges and trail to summit ridge. Easy walking on wide summit ridge.

Link to Pics

Will add more pics as get them from everyone.

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