Carpal Tunnel Exercises for Relief

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Have you ever felt tingling or numbness in your hands or arms? If this feeling has persisted for several months or has gotten worse with time, you may have carpal tunnel syndrome (CTS). Carpal tunnel syndrome is a condition in which the median nerve becomes compressed or squeezed as it passes through the wrist.

Repetitive stress when using your wrists and fingers with activities such as prolonged keyboard usage or handheld telephone usage is a common cause for CTS. Carpal tunnel syndrome typically starts out slowly and gradually worsens. This condition can cause numbness, stiffness, and pain in the fingers and hand.

If you experience mild carpal tunnel syndrome, you may be able to ease your symptoms with these exercises:

Prayer Stretch

Start with your palms together in front of your chest, just below your chin. Slowly lower your hands toward your waistline, keeping your hands close to your stomach and the palms together. You should feel a mild to moderate stretch under your forearms. Hold for at least 15 to 30 seconds. Repeat this stretch 2 to 4 times.

Wrist Flexor Stretch

Extend your affected arm in front of you with your palm facing up. Bend your wrist, pointing your fingers toward the floor. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. Hold this stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Wrist Extension Stretch

Straighten your affected arm and bend your wrist back as if signaling someone to “stop.” Using your opposite hand, gently pull your fingers toward you until you feel a stretch on the inside of your forearm. Hold this stretch for 15 to 30 seconds. Repeat 2 to 4 times.

Median Nerve Glides

Create a fist with your thumb outside your fingers. Extend your fingers while keeping your thumb close to the side of your hand. Keeping your fingers straight, extend your wrist by bending your hand backward toward your forearm. Extend your thumb and use your other hand to gently push down to stretch the thumb. Hold this stretch for 5 to 10 seconds. Repeat 2 to 4 times.

If you think you’re experiencing carpal tunnel syndrome, it is important to consult your doctor to find a treatment plan tailored to you. Other treatment options for carpal tunnel include:

  • Applying cold packs
  • Taking frequent breaks from typing or other activities
  • Splinting your wrist at night
  • Corticosteroid injections

How We Can Help

At Comprehensive Medical Care, we can help diagnose your injury and craft a personal care plan to get you the relief you need. Physical therapy, chiropractic treatment, and occupational therapy can help reduce the symptoms caused by carpal tunnel syndrome. We will use our experience and knowledge to help develop a personalized care plan to get you typing, gripping, and performing other daily routines without pain again in no time. Contact us online today!

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