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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.
