3 Ways to Stretch for Carpal Tunnel Syndrome

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3 Ways to Stretch for Carpal Tunnel Syndrome
3 Ways to Stretch for Carpal Tunnel Syndrome

Video: 3 Ways to Stretch for Carpal Tunnel Syndrome

Video: 3 Ways to Stretch for Carpal Tunnel Syndrome
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The carpal tunnel is a rigid, narrow channel for bones and ligaments that holds tendons and the median nerve. When the median nerve is compressed and the tendons are irritated and swollen, carpal tunnel syndrome develops. Other symptoms include numbness or tingling in the hand and fingers, which can extend from the wrist to the arm as the problem worsens. Stretching can relieve carpal tunnel irritation by improving circulation, relaxing muscles and tendons, and minimizing symptoms to help you regain hand mobility. However, stretching is not a substitute for proper treatment, so you should always talk to a doctor.

Steps

Method 1 of 3: Doing some wrist stretches

Do Hand Stretches for Carpal Tunnel Step 1
Do Hand Stretches for Carpal Tunnel Step 1

Step 1. Stretch the prayer

Stretches alone do not solve a carpal tunnel problem, but they can help relieve moderate symptoms in combination with effective treatments. Stretching prayer can help you increase blood flow to the median nerve. Try this to relieve carpal tunnel pain quickly and to ease numbness and tingling sensations.

  • Begin by keeping your palms pressed together in front of your chest, below chin height.
  • Slowly bring your hands (still together) down, keeping them close to your stomach.
  • When you feel a moderate stretch, hold this position for 15 to 30 seconds.
  • Repeat this step two to four times.
  • Stretching shouldn't cause any pain. If you experience an increase in pain, numbness, or tingling in your hands, stop exercising and see your doctor or physiotherapist.
Do Hand Stretches for Carpal Tunnel Step 8
Do Hand Stretches for Carpal Tunnel Step 8

Step 2. Lengthen the wrist flexor

Stretching this muscle can help a lot. Start by stretching one arm forward, parallel to the floor and with your palm facing the ceiling. With the other hand, bend your fingers down towards the floor.

  • When you feel the stretch, hold the position for 15 to 30 seconds.
  • Switch arms and repeat this exercise two to four times.
  • If you cannot stretch your arm completely, you can also do this exercise with your elbow slightly bent.
Do Hand Stretches for Carpal Tunnel Step 9
Do Hand Stretches for Carpal Tunnel Step 9

Step 3. Lengthen the wrist extensor

Extend one arm forward, parallel to the floor and with your palm facing down. With the other hand, bend your fingers down.

  • When you feel the stretch, hold this position for 15 to 30 seconds.
  • Switch arms and repeat the exercise two to four times.
  • If you cannot stretch your arm completely, you can also do this exercise with your elbow slightly bent.
Do Hand Stretches for Carpal Tunnel Step 12
Do Hand Stretches for Carpal Tunnel Step 12

Step 4. Make wrist circles

This exercise can help you reduce tension in your fingers and flexor tendons. Clench your fists and release your index and middle fingers, pointing them forward.

  • Using two fingers, draw five circles clockwise and then five circles counterclockwise.
  • Alternate hands, repeating this exercise three times each.
Do Hand Stretches for Carpal Tunnel Step 3
Do Hand Stretches for Carpal Tunnel Step 3

Step 5. Squeeze a ball with your palm

Squeeze a tennis ball or similar product to increase your wrist's mobility. Using a pressure or stress ball is also helpful in relieving carpal tunnel pain as well as stress relief.

  • Squeeze the ball lightly for five seconds and release.
  • Then pass it to the other hand and continue the exchange.
  • If you don't have anything to clench, clench your fist and hold it that way for five seconds.
  • Relax your hand and repeat the exercise five times.
  • Switch to the other hand and repeat.
  • If the tennis ball is too hard, try using a soft stress ball or some clay.
Strengthen Your Wrists Step 2
Strengthen Your Wrists Step 2

Step 6. Make wrist curl (or shaman) with weights to exercise the wrist

You can help strengthen your wrists and relieve tension with some types of forearm curls. Grab something light, a can of food being a good place to start, and hold it in one hand. Keep your hand off the edge of a surface, such as a bench, table, or your lap. The palm of your hand should face down. Keep your forearm flat on the surface throughout the exercise.

  • Slowly raise your wrist, hold the position for a moment, and bring it down at the same pace.
  • Repeat this exercise 10 times.
  • Then rotate your arm until your palm is facing up and do 10 more reps.
  • You can also use a resistance band in a similar way. Place your forearm on a surface, such as a bench, table, or your lap, but allow your hand to come off the edge. Place the other end of the elastic on the floor and fasten it under your foot. Then complete the threads. You can adjust the 'tension' of the elastic by increasing or decreasing its length.

Method 2 of 3: Stretching with Fingers and Thumbs

Do Hand Stretches for Carpal Tunnel Step 2
Do Hand Stretches for Carpal Tunnel Step 2

Step 1. Spread your fingers

If you are known to have carpal tunnel syndrome, exercise alone will not improve your symptoms much and will not replace other treatments. You may find that stretching helps reduce pain and tension to some extent if the symptoms aren't too severe. You can stretch your fingers and clench your fist to relax the ligaments in the area. Consequently, this can relieve tension within the carpal tunnel.

  • With your arms relaxed at your sides, stretch your fingers outward and apart.
  • Hold this stretch for five seconds.
  • Relax your hands and fingers, then repeat the stretch.
  • Repeat this exercise four times.
Do Hand Stretches for Carpal Tunnel Step 10
Do Hand Stretches for Carpal Tunnel Step 10

Step 2. Stretch your fingers and clench your fists

Standing, place both arms in front of you with your palms down and parallel to the floor. Stretch your fingers up in a "stop" sign and hold for five seconds.

  • Relax your fingers down so that they are parallel to the floor again.
  • Squeeze your fingers and clench your fist for five seconds.
  • Relax your hand.
  • Then bend your wrists down for another five seconds.
  • Stretch both wrists and relax your fingers.
  • Repeat this exercise 10 times and let your arms drop down to your sides, swinging them slightly.
Do Hand Stretches for Carpal Tunnel Step 11
Do Hand Stretches for Carpal Tunnel Step 11

Step 3. Do a thumbs-up stretch

Close your hand and keep your thumb pointed up. Increase hand and wrist tension to prevent the finger from moving. Then take it with your free hand and gently pull it back.

  • Hold the tension for five seconds.
  • Relax and repeat this exercise five to ten times with each hand.
Do Hand Stretches for Carpal Tunnel Step 6
Do Hand Stretches for Carpal Tunnel Step 6

Step 4. Stretch your thumb under your hand

Another way to stretch your thumb starts with your hand in front of you. Stretch your fingers outward and keep your palm facing down.

  • Bend your thumb under your palm and try to touch the base of your smallest finger.
  • Count to five and release.
  • Repeat this exercise 10 times with each hand.
Do Hand Stretches for Carpal Tunnel Step 7
Do Hand Stretches for Carpal Tunnel Step 7

Step 5. Use rubber bands for a resistance exercise

Resist the elastic to build strength in the flexor tendons. To do this, just place small rubber bands on all five fingers and try to flex them well to exercise the flexor tendons in the carpal tunnel.

  • You can do two turns to decrease the elastic and increase resistance to strengthen the weakened muscles in your hand.
  • It is also possible to place the elastic band just around your thumb and index finger or two other fingers of your choice.
  • Stretch your fingers and then relax them.
  • Do each movement for a minute or until you feel muscle fatigue. Do not exaggerate. Resistance needs to be developed gradually. Stop exercising and see a doctor or physiotherapist if you feel more pain, numbness or tingling.

Method 3 of 3: Stretching Arms, Neck and Shoulders

Do Hand Stretches for Carpal Tunnel Step 13
Do Hand Stretches for Carpal Tunnel Step 13

Step 1. Bring one arm behind your back

You can relieve tension in your neck and shoulders by stretching one arm (bending it to a 90-degree angle) behind your back. Gently turn your head to the opposite side until you feel your shoulder lengthen.

  • Turn your head to the left if you are bending your right arm. You will feel the stretch in your right shoulder.
  • Count to five and relax.
  • Repeat this exercise three times and repeat with the other arm.
  • This can prevent some symptoms of carpal tunnel syndrome from appearing.
Get Rid of a Stiff Neck Step 4
Get Rid of a Stiff Neck Step 4

Step 2. Gently stretch your neck

You can gently stretch your neck to relieve tension there if you experience any discomfort associated with carpal tunnel or repetitive strain injury. Keep your back straight and place your right hand on your left shoulder. Press your right shoulder down and slowly lower your head forward and to the right.

  • Hold this stretch for five seconds. The pressure needs to be gentle…
  • Slowly release and repeat the stretch on the other side.
Ease Shoulder Pain Step 12
Ease Shoulder Pain Step 12

Step 3. Do a stretch by shrugging your shoulders

Standing with your arms relaxed at your sides, lift your shoulders. Force your shoulders back. Next, lengthen them and lower them carefully. Stay in this position for a few seconds and bring your shoulders forward.

  • This is a complete and efficient stretch for the shoulders.
  • The entire movement should take approximately seven seconds to complete.
Do Hand Stretches for Carpal Tunnel Step 5
Do Hand Stretches for Carpal Tunnel Step 5

Step 4. Stretch your hands and elbows against the wall

You can do this stretch to strengthen the muscles in your arms that lie between your wrist and the inside of your elbow. Stretching increases mobility and supports the wrist region.

  • In front of a wall, raise your arm until it's parallel to the floor. Place your palm against the wall with your fingers facing up.
  • If you don't feel the stretch, lean slightly toward the wall.
  • Then count to 30 and release.
  • Repeat this exercise three times with each arm.
  • For a deeper stretch, keep your palm with your fingers facing down.

Notices

  • If you are experiencing pain and discomfort, make an appointment with a doctor.
  • The purpose of the exercises is to arrive in a comfortable amount of time. If at any time you feel fatigued or in pain, stop immediately.

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