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Carpal Tunnel Syndrome Exercises - Exercises to Strengthen Your WristsWhat is Carpal Tunnel Syndrome?
Carpal tunnel syndrome is a painful disorder of the hand and wrist. The carpal tunnel is a narrow tunnel formed by the bones and other tissues of the wrist. This tunnel protects the median nerve. The median nerve gives the feeling in thumb and index, middle and ring fingers. But when other tissues in the carpal tunnel, like ligaments and tendons, get swollen
or inflamed, they press the median nerve. That pressure can make part of the hand hurt or feel numb as well.
Tips for Few Exercises
Keeping the wrists strong and flexible and alleviating strain on the carpal tunnel by stretching them often during the day can help prevent injury. These exercises should be done three to five times a week. There are few types of exercises that are mentioned like:
1. Limbering up: This means to massage the inside and outside of hand with thumb and fingers. Now grasp fingers and gently bend back wrist. Hold for five seconds and then gently pull thumb down and back until stretch is felt. Hold for five seconds. Clench fist tightly, then release fanning out fingers. Repeat this five times.
2. Wrist Rotation is another type. To do this, first stand or sit with the elbows close to the waist, forearms extended in front and parallel to the floor, and palms facing down. Make fists with both hands and make circles with the fists in one direction. Do 10 repetitions, and then reverse the direction. Next, open the hands, extend fingers and repeat the entire sequence.
3. Wrist Curl can be done by stand or sitting with elbows close to the waist, forearms extended in front and parallel to the floor, and palms facing down. Grasp a one-pound dumbbell in each hand and slowly bend the wrists down, holding for five seconds. Do 10 repetitions
These are few exercises, which can help to get relief of acute pain. Do not do these exercises if there is already pain or numbness. They are meant as a preventive measure and may aggravate an existing problem.
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