Carpal tunnel syndrome is a painful condition caused by repetitive movements that pinch the nerves of the wrist. The bones of the wrist that lead to the hand are called carpals and together they form a tunnel through which the nerves leading to the hand move. Carpal tunnel syndrome can cause wrist pain and weakness, as well as numbness and tingling of the fingers. Some people who seek treatment of carpal tunnel syndrome visit a chiropractor who can teach exercises to promote relief.
Nerve Gliding
The main nerve that passes through the wrist to control parts of the hand and fingers is called the median nerve. Some chiropractors use exercises called nerve gliding that help the median nerve move smoothly through the bones of the wrist. Starting with your wrist in a neutral position, extend your fingers and thumb straight up, then bend your hand back slightly at the wrist. Follow this by rotating your hand so that your palm faces you. Using your other hand, grasp your thumb and pull slightly down and back. Repeat these gliding exercises as ordered by your chiropractor.
Tendon Gliding
Some tendons pass through the carpal tunnel, which are connective tissues that attach muscles to bones. Exercises that help these tendons pass smoothly through the carpal tunnel can help to facilitate wrist movement. Keeping your wrist in a neutral position, hook your fingers so they are touching the top of your palm, then move down until your fingers touch the middle of your palm in a fist; finally, move your fingers down to touch the bottom of your palm. You may alternate this exercise with a thumb flexion by straightening your fingers and keeping your thumb out to the side. Move your thumb across your hand until it touches the base of your little finger and then repeat.
Stretching
Stretching regularly and changing positions frequently can help reduce the incidence of carpal tunnel syndrome. The University of Wisconsin explains that to stretch the wrist in an extensor stretch, hold your arm straight out and flex your hand with your fingers pointing to the floor. Using your other hand, press the back of the hand to keep your fingers in that position and hold for 10 seconds. Alternatively, hold your arm straight out and flex your wrist back so that your fingers point toward the ceiling. Using your opposite hand, push back on your palm, keeping your hand and fingers in that position for 10 seconds. Release and repeat with the other arm.
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