Last Updated on February 24, 2024 by Ahmed Khan
Carpal tunnel syndrome is a disease and condition where the median nerve of the wrist gets compressed, which may cause pain and numbness in the hand. Some hand exercises assist to relieve pressure on the median nerve and reducing symptoms. Here we would like to talk about a few exercises to manage the symptoms of Carpal tunnel.
Exercise and stretches
There are different types of stretches and workouts available for patients suffering from Carpal tunnel complications. People may experience gentle pools while doing below mentioned exercises. However, If someone experiences pain, they should stop doing it immediately.
To avoid inflammation and swelling, apply heat to your hand for 15 minutes before doing these exercises. After doing these stretches apply an ice pack to your hand for 20 minutes.
This exercise stretches the muscles in the inner forearm
• Keep one arm straight out in front of the body at your shoulder height
• Do not lock your elbow when stretching the arm out
• Bend the wrist and make a “stop” sign
• Use your opposite hand to pull the palm back towards the body to experience the stretch in the inner forearm
• Hold it for 15 seconds
• Then relax your muscle and repeat it for five times
• Then do this exercise with another arm
Individuals can rehash this exercise up to four times each day, 5-7 days of the week. It likewise functions admirably as a warmup stretch before different exercises, particularly those that include gripping.
2. Wrist Flexion
This exercise extends the muscles toward the outer forearm.
- Stretch one arm in front of the body at your shoulder height
- Don’t lock your elbow when stretching out your arms
- Next, keep your palm facing down, bend the wrist, and finger
- Use another hand, gently pull the bent hand towards the body to feel a stretch in the outer forearm
- Hold it for 15 seconds
- Then release and repeat for five times
- Next do the whole exercise with the other arms
Individuals can rehash this grouping up to four times each day, 5-7 days out of every week. An individual can likewise involve it as a warmup stretch prior to performing different exercises, particularly any activity that includes gripping.
3. Median nerve glide
This exercise increases the agility of the compressed median nerve.
- Make a clenched hand with one hand and keep the thumb outwardly.
- Uncurl the fingers, stretch the fingers and thumb out straight and keep the thumb squeezed to the side of the hand.
- Gently curve the hand back toward the lower arm, then, at that point, stretch out the thumb out aside.
- Using the contrary hand, apply delicate tension on the thumb to extend it.
- For each difference ready, hold for 3-7 seconds.
- Release and rehash the entire exercise then again
People can do it 10-15 times a day, 6-7 days per week.
After exercise, use a cold compress such as an ice pack on your wrist for 20 minutes to alleviate the inflammation.
4. Tendon glides
This activity tenderly stretches the ligaments in the carpal passage. Many scientific review papers show that utilizing a brace and performing ligament and nerve coasting practices further developed carpal passage disorder more than utilizing support alone.
Individuals can rehash these activities on two hands simultaneously or switch back and forth between each hand:
- Bend the elbow and the forearm remains towards up
- Straighten the finger and thumb out in line with the wrist
- Bend the top of your finger to make a hook-like structure
- Next bend the finger into a tight fist, with the thumb on the top of the index fingers
- Hold this hand position for 3 seconds
- Hand Squeeze
This exercise focuses on the forearm. People use a soft rubber ball for this exercise or a pair of rolled-up socks
- Hold the ball in your hand
- Squeeze for five seconds and relax
- Repeat it for 10 times
- Do three sets of repetitions and do it with the other hand.
7. Wrist stretches with loads
This exercise stretches the flexor muscles in the forearm. People require a light object for this workout, such as a heavy can. If you feel comfortable with it, then you try to use gradual heavyweights.
- Hold the load in the hand and stretch the arm straight in front with the palm facing down
- Gradually bring the hand up and back toward the arm, bend the wrist
- Slowly come to starting position
- Repeat 10 times for three sets
- Then do it with other hands
Above mentioned exercises are designed to manage mild symptoms of Carpal tunnel syndrome and prevent developing CTS due to chronic disease and conditions, and movements every moment. Even patients can use grip strengthening for advanced forearm exercise. However, if patients have persistent symptoms of CT, then they should consult with doctors.