Lessen the debilitating pain and symptoms of carpal tunnel syndrome by performing specific motion exercises. Carpal tunnel syndrome is caused by compression of the median nerve that originates in the brachial plexus, a network of nerves in the shoulder, and passes through the carpal tunnel in the wrist before entering the hand. Rolls and slides are non-resistance motions that reduce the impingement on the median nerve, prevent formation of scar tissue, release tension in muscles and tendons and provide a respite from static and repetitive work positions. Slides and rolls should be performed through a pain-free range of motion. If an exercise elicits or increases symptoms, skip that motion and proceed to the next one.
Brachial Plexus Slide 1
Stand or sit up straight. Tilt your head to one side, hold your upper arm by your side and bend your elbow. Make a light fist and tuck it under your chin. Straighten your elbows and fingers, and raise your arm out to the side until it's parallel to the floor and your palm faces the floor. Bend your wrist upward toward the ceiling, and splay your fingers. Reach your arm backward as far as possible, and bend your head to the opposite side. You should feel a comfortable stretch in your neck, shoulder, forearm and wrist. Slowly perform this precise movement for five to 10 repetitions.
Brachial Plexus Slide 2
Stand or sit in proper posture. Bend your elbow in front of you with your palm facing upward. Flex your wrist toward you and tilt your head in the direction of the shoulder of the bent arm. Straighten your elbow, head and wrist so your arms hangs by your side. Raise your arm to shoulder height and slightly behind you. Turn your shoulder so your palm faces skyward, tilt your head toward the raised shoulder and bend your wrist downward. Tilt your head away from the raised arm, and bend your wrist upward. You should feel a comfortable stretch in your neck, shoulder, arm and wrist. Perform five to 10 repetitions in a slow, controlled fashion.
Tendon Slide
Hold your wrist in the neutral position---not bent forward, backward or to either side---in front of you with your palm facing you. Bend your fingers at the top two knuckles, and hold for five seconds. Move your fingertips to the middle of your palm and hold for two seconds. Move your fingertips to your palm's pad, press against the pad and hold for two seconds. Repeat for five to 10 repetitions during a break from computer work.
Rolls
Stand with correct posture. Flex your head forward, and slowly roll it in one direction for a complete rotation, then repeat in the opposite direction. Alternate directions for two to five reps, feeling a comfortable stretch throughout the entire motion. Shrug your shoulders as high as possible, then roll your shoulders backward using the shoulder joint and shoulder blades. Finish the rotation by dropping your shoulders to their lowest point, then to the front. Perform two to five repetitions, then take two or three slow, deep breaths by raising your chest and expanding your ribcage. Next, hang your arms by your sides, and slowly rotate your wrists in an outward direction for two or three cycles followed by two or three rotations in an inward direction. Repeat the identical wrist motions with the elbow flexed to 90 degrees.
Member Comments