EXERCISES CAN HELP IN MANAGING CARPAL TUNNEL SYNDROME
Exercises can be helpful in managing carpal tunnel syndrome, a condition that causes numbness, tingling, and weakness in the hand and wrist due to pressure on the median nerve.
1.Wrist/finger flexors stretch
Start in a seated or standing position.
Bring your arm out in front of you, keeping your elbow straight and wrist and fingers relaxed.
Use your opposite hand to stretch the wrist and fingers back so that your palm faces out.
Hold this position in a stretch before relaxing the arm.
2.Wrist extensors stretch
Extend your affected arm straight out in front of you with your palm face down, and drop your hand towards the floor.
With your other hand, apply a gentle pressure to the back of your wrist and hold.
You should feel this stretch down the back of your forearm.
3.Wrist flexion strengthening
Start in a seated position with your forearm resting on a table, holding a weight in your hand with your palm facing upwards.
Using the other hand, lift your wrist up, keeping your forearm in contact with the table.
Remove your other hand and then slowly lower your raised hand back down without support.
Relax and repeat.
4.Wrist extension strengthening
Start in a seated position with your forearm resting on a table and holding a weight in your hand with your palm facing downwards.
Using the other hand, lift your wrist up, keeping your forearm in contact with the table.
Remove your other hand and then slowly lower your raised hand back down without support.
Relax and repeat.
5.Wrist extension ROM
Place both hands and arms flat on the table.
Make sure that your elbows are on the table.
A tip: It helps if you perform this exercise with both hands.
Look at the unaffected hand and raise both hands as far as possible off the table, keeping the forearms on the table.
Lower your hands back down to the table and repeat this movement.
Take the affected palm in the other hand and lift your hand of the table.
Mentally perform the exercise without support of the unaffected hand!
Note: Don't grasp your fingers to pull back as this can damage your muscles.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a carpal tunnel syndrome, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.