Carpal Tunnel Syndrome results from poor positioning and repetitive over-use of the upper extremities. The median nerve becomes compressed in the carpal tunnel of the wrist. Nerve and tendon slide exercises move the muscles surrounding the nerve and prevent scar tissue from forming and encasing the nerve in additional locations. Slides are non-resistance motion exercises used to prevent and lessen symptoms of upper extremity impingement and provide a break from static and repetitive work motions.
Median Nerve Slide 1
Stand or sit in proper posture, hold your upper arm by your side and bend your elbow to ninety degrees. Achieve a straight position with your wrist. Make a relaxed closed fist with your little finger toward the floor and your finger nails facing your side. Slowly straighten your fingers and thumb. Bend your wrist backwards and turn your forearm palm up. Bring your arm out to the side, slowly straighten the elbow and raise the arm to shoulder height until you feel a comfortable stretch. Once you have mastered this motion, add an extra step by bending your head away from the outstretched arm. Perform five to ten slow controlled repetitions with each arm. If this or any exercise elicits or increases symptoms, skip it and proceed to the next one.
Median Nerve Slide 2
Stand or sit in good posture while holding a gentle fist, palms facing downward and wrist flexed toward your feet. Open your fist, splay your fingers and straightening your wrist. Next turn your forearm so your palm faces skyward. With your opposite hand reach under you hand, grab the base of the thumb and gently pull the forearm into greater rotation, until you feel a comfortable stretch in your forearm. Execute five to ten slow precise reps with each arm in an alternating manner.
Tendon Slide
Place your wrist in a straight position and hold it 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 the pad of the palm, lightly press against the pad and hold for two seconds. Perform five to ten repetitions to release tension in the tendons of the hands and fingers. This motion may be done both hands simultaneously or in an alternating fashion.
Wrist Rolls
Let your arms hang loosely by your sides and 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 at various degrees to loosen the muscles of the wrist and forearm.
