If you’re experiencing burning, numbness or tingling in your fingers and hand, carpal tunnel syndrome may be the culprit. This syndrome is quite common in pregnant women, arthritis sufferers and those who work in an environment where their hands and wrists are constantly performing the same activities, such as typing. Surgical options exist to alleviate this syndrome, but certain exercises may help to avoid or at least delay pursuing a more invasive operation. Carpal tunnels exercises are designed to stretch the muscles and tendons of the forearm to achieve some relief.
The Facts
Carpal tunnel syndrome is experienced when the median nerve in the wrist is compressed due to inflammation of the surrounding tissues. This pressure on the nerve restricts the blood flow to the hand, resulting in the tingling and numbness common with carpal tunnel syndrome. The key to treating the condition is to relieve this pressure by avoiding the activities that caused it in the first place, or risk pursuing surgical options.
Benefits
Carpal tunnel exercises are typically most beneficial when used in conjunction with any splints or other treatments your doctor has prescribed. According to eMedTV, exercises are most effective in mild to moderate cases of carpal tunnel syndrome, though results are varied, from only increasing grip strength to relieving most symptoms and reducing the chances for surgery.
Stretching
Pay attention to the motions your hands and wrists are forced to make on a repetitive and daily basis. If you type most of the day, stop periodically and make a tight fist, then fan out your fingers to stretch the muscles.
Performing the reverse motion these muscles are accustomed to making may help to counteract the tendency to create pressure on the median nerve. You may also want to try squeezing a stress ball or making a fist and turning it in circles to both strengthen and stretch the forearm muscles.
Gliding Exercises
Fist flexion and median nerve gliding exercises are the most common ways to alleviate pressure and symptoms of carpal tunnel syndrome, according to eMedTV. While keeping your wrist straight, extend your fingers, then make a fist. Then, straighten out your fingers again before making a fist while bending your wrist forward. Repeat ten times, holding each of these positions for seven seconds.
Next, make a fist while keeping your wrist straight, then extend your fingers and thumb while keeping them together. Tilt your wrist backward, stretch your thumb away from your palm, and use your other hand to gently pull it slightly farther away. Repeat five times and hold each position for seven seconds. These exercises may be performed three to five times daily.
Other Options
If avoiding repetitive motions and performing exercises do not alleviate your carpal tunnel syndrome symptoms, your doctor may ask you to wear a motion-limiting splint for four to six weeks. The Indiana Hand Center also states that other in-office treatments may include a cortisone injection directly into the wrist to reduce swelling around the tendons.
Prevention
Performing these exercises, especially if you work with your hands often or are forced to keep them in one position for long periods of time, may not only provide relief of symptoms, but also may prevent future occurrences of carpal tunnel problems.
Member Comments