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Carpal Tunnel Syndrome is a disorder in which the patient experiences severe hand and wrist pain. It is said to affect the nerves of the hand and weaken hand and wrist movement. The symptoms of Carpal Tunnel Syndrome can be very severe, painful and incapacitating.
Carpal Tunnel Syndrome is said to develop when tissues around the median nerve swell and press upon the nerve. This nerve passes through a passageway in the hand and the wrist, which is called as the carpal tunnel.
The chances of full recovery are very high in the initial stages. With delay, the condition becomes severe, leading to permanent nerve damage and nerve death. The common symptoms of Carpal Tunnel Syndrome are pain, tingling and numbness in the hands and the fingers.
Once the condition has been diagnosed, specific exercises can help to overcome the condition. Let us see some of the effective exercises for Carpal Tunnel Syndrome.
Effective Exercises For Carpal Tunnel Syndrome
These exercises are meant to stretch the forearm and reduce stress and tension on nerves and tendons that pass through the carpal tunnel. These exercises are often used in conjunction with surgery, splinting and activity modification.
Some of the exercises mentioned below showed significant improvement in the symptoms of patients who were suffering from mild to moderate Carpal Tunnel Syndrome.
Warm Up
This warm up exercise is very good before starting work for the day. Extend your wrists and palms with your palms facing up. Spread your fingers. Hold this position for a count of five. Now straighten the wrist and relax the fingers.
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Make a tight fist with both the hands and push the fist down towards the floor. Hold this stretch for another count of 5. Now relax the fingers. This exercise should be done in 1-2 sets of 12 reps each.
Wrist Circles
Make circles with your wrist in clockwise and anti-clockwise directions. Make sure that the circles are being made by your forefinger and middle finger that are close together. Repeat this exercise 5-6 times throughout the day on both hands.
Photo Credit: Athleta.net/chi/2012/01/06/embrace-mayurasana-peacock-pose/
Finger Bending Exercise
Hold your hand straight up with palms facing forward, right next to the shoulder. Now with your fingers held close together, stretch your palm backward with the help of the other hand.
Photo Credit: Physicaltherapy.about.com/od/orthopedicsandpt/ss/Tendon-Gliding-Exercises-For-Carpal-Tunnel-Syndrome_4.htm
Hold the stretch for 5 seconds. Now gently open out the thumb and the index finger and continue with the stretch. Repeat this exercise on the other hand as well.
Neck and Shoulder Exercise
Stand in a relaxed position, shrug your shoulders up and stretch them once behind. Hold the stretch. Now bring the shoulder in front and again hold the stretch. Repeat the exercise on the other hand as well.
Photo Credit: Completebackpainrelief.com/upper-back-health/neck-and-shoulder-exercise-to-relieve-back-pain.html/attachment/exercises-for-neck-and-shoulders
Forearm Stretch
Stretch out your forearms in front of you. Now bring your palms together with your fingers pointed up as if in a prayer position. Now lift your elbows vertically up and hold the forearm stretch for a few seconds. Repeat this exercise 3-4 times.
Photo Credit: Professionalmassagetherapist.org/stretches/stretches_Results.php
Finger Clenching
Slowly bend each finger gently backwards to give them a stretch. Now flex your finger tightly into a fist. Hold, release, and repeat this exercise on both the hands.
Photo Credit: Physicaltherapy.about.com/od/orthopedicsandpt/ss/Tendon-Gliding-Exercises-For-Carpal-Tunnel-Syndrome_3.htm
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