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There are a lot of lessons where I stop and should ‘ouch my thumbstick!’
I try to do all the stretches that others post and I find it releasing to put the tip of my on the top of the heel of the guitar and then stretch my hand downward while my thumb rests on the heel and I find this provides be a nice stretch.
I’ve been playing pretty consistently for 2+ years now and still get sore. I’m sure I’m squeezing too hard on chords and things – so my finger pressure is something I’m always trying to be conscious of (but not always actually ).
I don’t have a very long thumb so wrapping my thumb for barre chordes hasn’t worked out well for me and I think that’s a big area where if I could figure out how to do the thumb-wrapped barre chords I would save a lot of ‘thumbstick’ use where I’m using a lot of that thumb muscle to make a full barre chord sound clean(ish).
You are not alone. Rock on.