Carpal Tunnel Exercises are one of the methods that can stop the carpal tunnel syndrome from getting worse. Because the carpal tunnel syndrome doesn’t pose any threat for the patient’s life surgery should be the last action to be considered and in the first stage natural remedies should come first. Nevertheless, it’s not a condition that will go away on its own without any treatment so several actions are in order. Because this syndrome affects one of the essential body parts measures have to be taken from early stage when the first symptoms are noticed without any delay.
The first thing you should do is start with some Carpal Tunnel Exercises to help strengthen your wrist and gain more flexibility. If you do some wrist stretch exercises a few times a day it will prevent injuries and you can relieve pain and pressure on your median nerve by doing some carpal tunnel exercises.
Carpal Tunnel Exercises – When to Do Them
Carpal tunnel exercises are a must for anyone who uses their hands for work tasks. Because you don’t need any special equipment or preparations the Carpal Tunnel Exercises can be done anywhere, anytime at work, at home whenever you have some free time.
It is best you should perform the first set of Carpal Tunnel Exercises at the beginning of your work day before you start to use your hands intensively, the next set should be done during lunch break or at the middle of your work day and some stretching and relaxation exercises in the evening. You should do these exercises at least three times a week but no more than five times, for example you can have your off days on weekends or when you are not working.
Carpal Tunnel Exercises – Prevention
Even if you don’t suffer from carpal tunnel syndrome but your work involves sitting at the desk for hours and a lot of keyboard typing or using the computer you should consider these next prevention exercises that can be done in your office:
- Make sure to stretch and shake you limbs once a few minutes to improve blood flow and avoid being clutched in the same position for hours until you feel numbness.
- Lean back on your chair to stretch your back muscles and take deep breathes.
- When sitting at the desk your back should be rested on the back of the chair. If you are used to an incorrect position this will feel uncomfortable at first but you will soon get used to it.
- Keep your elbows along your body with the wrists straight and also don’t bend your neck to look at the keyboard when you’re typing to prevent neck and shoulder pains.
- Use a keyboard that doesn’t require too much force for key pressing and always keep your fingers and wrists in a relaxed position while typing.
- Use a mouse pad with a wrist rest if possible and you can also acquire a special keyboard or mouse that keeps your wrists in a neutral position.
Types of Carpal Tunnel Exercises
Here are some sets of exercises you can do to help your hand and wrist muscles become stronger.
Carpal Tunnel Exercises – Set 1
- Start by gently massaging your whole hand with your fingers and thumb. Grab the fingers and maintain a bent back wrist position for five seconds. Grab your thumb and stretch it but not too much and don’t pull too hard just enough to feel the stretch for five seconds. The next one you should repeat it five times. Make a fist and release your fingers.
- This exercise can be done either sitting down or standing up it is completely up to you but make sure your arm is in the correct position. You will also need a one pound weight for this exercise but it’s not necessarily to buy dumbbells you can use a bottle filled with water or something else that feels comfortable to grasp. Keep your arms along the body with the elbows near the waist, forearms extended forwards and the palms should be facing the floor. Have the dumbbells (or whatever weight you decided to use) prepared, grab them and slowly turn your wrists down and maintain this position for five seconds. This exercise should be done with both hands simultaneously.
- This next exercise will be performed in the same position as the one above. Again, sit down or stand up however you prefer, elbows as near as possible to your waist and forearms parallel to the floor with palms facing down. Grab a weight like the one in the previous exercise and while keeping your forearms in a fixed position rotate your wrists so that the dumbbell makes a circularly motion similar to a windshield cleaner. Repeat this movement ten times with both of your hands.
- For this next exercise maintain the same position as for the previous with elbows near the wrists and forearms extended forward so that you have a 90 degrees angle between your forearm and your biceps. You will start with palms facing down, grab a one pound weight in each hand and slowly rotate your wrists so your palm will be facing up and then revert to the initial position. Repeat this exercise ten times with each hand.
Carpal Tunnel Exercises – Set 2
- Stand up and extend both arms forward with fingers pointing towards the ceiling and maintain this position for 5 seconds.
- Relax wrists and fingers so they point forward and not toward the ceiling anymore.
- Make a fist and bend your wrist towards the floor maintaining this position for 5 seconds.
- Revert to your initial position and hold for 5 seconds.
- Let your arms loose and relax them. This set of exercises should be repeated 10 times.
These types of carpal tunnel exercises are similar to your natural wrist movement therefore they don’t have any negative impacts and they cannot worsen your carpal tunnel syndrome. Doctors recommend these kinds of exercises 3 or 5 times a week and you should stick to this program if you want to ameliorate your carpal tunnel condition and strengthen your wrists.
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Good luck and I really hope you find a cure for your pain,,,,Lee
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