Do you suffer from carpal tunnel? If so, you’re not alone. This condition can be extremely painful and debilitating. In this article, we will discuss some exercises that can help relieve the symptoms of carpal tunnel. These simple exercises can be done at home with little or no equipment. So if you’re looking for a way to ease carpal tunnel pain, read on!
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What Is Carpal Tunnel?
Carpal tunnel is a condition that can cause pain and numbness in the hands and fingers. It occurs when the median nerve, which runs from the forearm to the palm, becomes compressed. The median nerve controls feeling in the thumb and first three fingers and the muscles that allow the thumb to move.
Carpal tunnel syndrome is caused by various factors, including inflammation, arthritis, diabetes, and pregnancy. It is also more common in people with jobs requiring repetitive hand motions, such as typing. Treatment for carpal tunnel syndrome typically involves wearing a splint or taking anti-inflammatory medication. In severe cases, surgery may be necessary to release the pressure on the median nerve.
Top Exercises To Combat Carpal Tunnel
Carpal tunnel is not to be taken lightly. This is a serious condition that can significantly impact your quality of life. However, there are some exercises you can do to ease the symptoms of carpal tunnel:
Wrist Extensions
Carpal tunnel is a common condition that affects the wrist and hand. The main symptom is pain or numbness in hand, making it difficult to perform everyday tasks. However, several different exercises can help to relieve symptoms of carpal tunnel. One of these is wrist extension.
To do this exercise, hold your arm out in front of you with your palm facing down. Slowly bend your wrist back as far as you can without causing pain. Hold for five seconds and then return to the starting position. Repeat 10 times. Another helpful exercise is finger stretches. Start by making a fist with your hand. Then, use your other hand to gently pull each finger back until you feel a stretch. Hold for five seconds, and then release. Repeat 10 times. These exercises can help to improve the range of motion and reduce pain in the hand and wrist.
Prayer Stretch
For many of us, our daily lives involve lots of time spent sitting at a desk, typing away on a computer keyboard. As a result, we often end up with tight muscles and soreness in our wrists and hands. One exercise that can help to relieve this tension is a prayer stretch. To do this stretch, simply interlace your fingers and press your palms firmly together. Hold the stretch for 20-30 seconds, then release.
You can also try variations of this stretch, such as stretching your arms out in front of you or bringing your hands down to chest level. By stretching our wrist and forearm muscles regularly, we can help to prevent stiffness and pain. So the next time you feel soreness in your hands, try doing a prayer stretch!
Tendon Glides
A Tendon Glide is an effective exercise for people suffering from carpal tunnel syndrome. The goal of the exercise is to move the tendons in the wrist, which helps to reduce pressure on the median nerve. The exercise is simple to do and only takes a few minutes. Extend your arm in front of you with your palm facing up. Then, use your other hand to gently bend your wrist back and forth, moving the tendons around.
You should feel a gentle stretch in your forearm and wrist. As you become more comfortable with the exercise, you can increase your range of motion. You can also add resistance by holding a small weight in your hand. Tendon Glides are a safe and easy way to help relieve symptoms of carpal tunnel syndrome. If you suffer from this condition, be sure to give this exercise a try.
Hand Squeeze
For many people, the thought of doing exercises to help with carpal tunnel might seem a bit counter-intuitive. After all, the last thing you probably want to do is put more pressure on your wrists and hands. However, research has shown that certain exercises can help reduce carpal tunnel syndrome symptoms. One such exercise is known as the hand squeeze.
To do this exercise, simply make a fist with your hand and squeeze it as tightly as possible. Hold this position for five seconds and then release. Repeat this process 10 times for each hand. While it may not seem like much, this exercise can help strengthen the muscles and tendons in your wrist and hand, ultimately reducing the pressure on the median nerve. In addition, this exercise is relatively easy to do and can be done anywhere, making it an ideal way to help relieve the symptoms of carpal tunnel syndrome.
Wrist Stretch With Light Weights
Wrist stretches with light weights are an exercise that can help with carpal tunnel. When you have carpal tunnel, the tendons in your wrist become irritated and inflamed. This can cause numbness, tingling, and weakness in your hand and fingers. Stretch and strength exercises can help reduce pain and improve the range of motion.
Lightweights help by adding resistance to the stretch. This helps to strengthen the muscles and tendons around the wrist. Start by holding a lightweight in your hand. Gently stretch your wrist up, down, left, and right. Do this for 10-15 seconds. Repeat 2-3 times per day. As your symptoms improve, you can increase the amount of time you hold the stretches and the number of repetitions.
Symptoms Of Carpal Tunnel
- Numbness and tingling in hand and fingers
- Weakness in the hand
- Pain in the wrist, forearm, or hand
- Decreased range of motion in the wrist or fingers
- Impaired grip strength
- Clumsiness when trying to do fine motor tasks such as buttoning a shirt or opening a jar
- Difficulty using the affected hand for tasks such as writing or typing.
If you are experiencing any of these symptoms, you must see a doctor to receive a proper diagnosis and treatment plan. Carpal tunnel syndrome is a serious condition that can cause permanent damage if left untreated.
Get A Grip On Carpal Tunnel!
Summarizing this article completely would be impossible without turning it into a book. So, in short, exercises that help carpal tunnel includes:
- Wrist extensions
- Prayer Stretch
- Tendon Glides
- Hand Squeeze
- Wrist Stretch with Light Weights
These exercises help by strengthening the muscles and tendons around the wrist, ultimately reducing pressure on the median nerve. So try these exercises to help relieve carpal tunnel syndrome symptoms.
