vastsplus.blogg.se - Carpal tunnel syndrome exercises

Like the wrist extension, this exercise can be done seated or standing up to four times every day.Īs before, hold your arm in front of you at around shoulder height while not locking your elbow. Exercise Two: The Wrist Flexionįor the second in our list of carpal tunnel syndrome exercises, let’s look at the wrist flexion.

This means you can also use it to help alleviate pain in the forearm itself that may not be from carpal tunnel syndrome. This exercise helps release tension in your wrist by stretching the muscles of your inner forearm. Repeat the exercise five times, then switch to the other arm and repeat five times again. Then, pull your palm back with your other hand until you can feel the stretch in your forearm and hold that pose for fifteen seconds. (Make sure you don’t lock the elbow when doing this.) Bend your wrist back as if telling someone to stop. This simple motion can be done seated or standing, up to four times each day.įirst, hold your arm in front of you at around shoulder height. Let’s go over the steps of the wrist extension exercise. Once you’re done with these preliminary stretches, it’s time to give these carpal tunnel exercises a try.

Gently pull your thumb back, hold it, then release it four times.

Stretch your fingers as far apart as you can before relaxing them four times.

Rotate your wrist up and down, then side to side four times.

To warm up your wrists and hands, you should: Given how many muscles and nerves are at play in your hands and wrists, it’s important to make sure they’re ready to move before you start exercising them.

Warming up improves blood flow to the muscles and can also prevent your nerves and tendons from becoming further damaged.

First, Let’s Start With a Simple Warm-UpĪs with any form of exercise, you should always start with a warm-up. These exercises can help alleviate your pain whether you’re suffering acute carpal tunnel, chronic carpal tunnel syndrome, or recovering from surgery on your hand or wrist. To that end, we’ve compiled a list of the best carpal tunnel exercises that you can perform. When dealing with a pinched or compressed nerve, sometimes, motion is the best cure. So have around three to six percent of all Americans. However, if you’ve tried medication and still have more flares than good days, it might be time to rethink your tactics. Whether you sit at a desk and type for a living, constantly lift and move things, or play an instrument, you’ve likely dealt with at least a day or two of carpal tunnel symptoms before. Carpal tunnel is a massive pain in your fingers and wrists.