Super 7 Exercises For Carpal Tunnel Syndrome


Carpal tunnel syndrome is a condition in which the median nerve is squeezed where it passes through the wrist. This occurs because of tendons swelling, which ultimately presses on the nerve. The median nerve controls some of the muscles that move the thumb and it carries information back to the brain about sensations in your thumb and fingers.

1. Wrist Extension

This exercise is best it stretches the muscles in the inner forearm:

  1. Hold one arm straight out in front of the body at shoulder height

  2. Do not lock the elbow when stretching the arm out

  3. Bend the wrist back, as if making a “stop” sign

  4. Use the other hand to gently pull the palm back toward the body to feel a stretch in the inner forearm

  5. Hold for 15 seconds

  6. Release and repeat the same five times

  7. Repeat the whole exercise on the other arm

People can do this sequence 3 to 4 times a day, 5–7 days per week. This also works well as a warm-up stretch before activity, especially one that involves gripping.

2. Wrist Flexion

This exercise stretches the muscles in the outer forearm:

  1. Extend one arm in front of the body at shoulder height

  2. Try not to lock the elbow when stretching the arm out

  3. With the palm facing down, bend the wrist so the fingers point toward the floor

  4. Using the other hand, gently pull the bent hand towards the body side to feel a stretch in the outer forearm

  5. Hold this for 15 seconds

  6. Release and repeat the same five times

  7. Repeat the whole exercise on the other arm

People can do this sequence four times per day, 5–7 days per week. One can also use it as a warm-up stretch before activity, especially any exercise that involves gripping.

3. Median Nerve Glide

A glide is a stretching exercise to help relieve pressure on a compressed nerve, such as the median nerve.

  1. Do a fist with one hand, keeping the thumb on the outer side

  2. Open the fingers, stretching the fingers and thumb out straight and then keeping the thumb pressed to the side of the hand

  3. Gently bend the hand back toward the forearm, then extend the thumb out to the side

  4. With the help of the opposite hand, apply gentle pressure on the thumb to stretch it

  5. For each change, hold for at least 3–7 seconds

  6. Repeat the whole exercise on the other hand

  7. People can repeat this exercise 10–15 times per day, 6–7 days per week

Holding a cold compress, such as ice or a bag of frozen peas, on the hand for 20 minutes after the exercise may help prevent inflammation

4. Tendon Glides

People can do these exercises on both hands at the same time or alternate between each hand:

  1. Bend the elbow so the forearm points straight up

  2. You must straighten the fingers and thumb out in line with the wrist so all fingers are pointing straight up

  3. Then bend the top of the fingers to make a hook shape

  4. Now bend the fingers into a tight fist, with the thumb on top of the fingers

Hold each of these positions for 3 seconds

5. Wrist lift

This exercise works the muscles of the forearm:

  1. Place one palm flat on a table

  2. Place the other hand directly at right angles across the knuckles

  3. Now lift the fingers of the bottom hand while pressing down with the top hand

  4. Repeat with the opposite hand

6. Hand squeeze

This exercise works the forearm muscles. People will need a soft rubber ball for this exercise or a pair of rolled-up socks.

  1. Hold the ball in one hand

  2. Now squeeze for 5 seconds and release

  3. Repeat 10 times

  4. Do three sets of repetitions and then swap to the other hand

7. Wrist stretch with weights

This exercise stretches the flexor muscles in the forearm. People will need a lightweight for this exercise, such as a can of beans. If it feels comfortable, people can gradually increase to slightly heavier weights.

  1. Hold the weight in the hand and extend the arm straight in front, with the palm facing down

  2. Slowly bring the hand up and back toward the arm, bending at the wrist

  3. Slowly return to the starting position

  4. Repeat 10 times for three sets

  5. Swap to the other hand and repeat


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To read about 5 Tips to Prevent Text Neck Pain, Click Here

 

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