Carpal tunnel syndrome is a medical condition that may afflict you if you perform repetitive motions with your hands and fingers on a daily basis. Those sitting at a computer keyboard all day, use a register, sort items on an assembly line or other focused movements and motions that combined use of the thumb, fingers and hand muscles are especially prone to carpal tunnel. Active isolated stretching may help relieve pain and tension, and for some, prevent carpal tunnel chronic injury patterns.
Definition
Active isolated stretching is a stretching technique focusing on elongating tight or tense muscles by stretching or elongating one side of a muscle while the other side contracts. The technique is designed to work on large muscle groups as well as provide restoration and function to superficial muscles and fascia muscles of the body. The carpal tunnel is a description of an anatomical tunnel through which nine nerves pass beneath the carpal tunnel ligament of the wrist.
Hand Flex Stretch
As you work with your hands all day, your forearm muscles may tighten, increasing pressure and tension on the carpal or finger muscles, as well as weakness and strain in your thumb and wrists. Loosen the muscles in the forearm and relieve carpal tunnel syndrome symptoms and pain by holding your right forearm in front of you, palm side down. Flex your hand upward. This move relaxes your hand extensors on the underside of your forearm.
Palm Downward Stretch
Following the hand flex stretch, turn your right forearm around so your palm faces upward. Extend your hand down with your palm facing upward. Press gently against your fingers with the fingers of your left hand so that the fingers of your right hand are pointing further downward toward the floor. Hold the stretch for two seconds and then release and flex the palm upward so your fingers are pointing toward your shoulder. Repeat the hand flex and palm downward stretch sequence for 10 repetitions. You may also perform each isolated stretch several times a day as needed.
Fist Curls
Release tension in the fingers, hands and wrists through active isolated exercise by making a fist with each hand. Hold your hands in front of your body at face level, palms facing each other. Curl your fists toward one another, hold for two seconds, then straighten, and extend outward for two seconds. This exercise offers a flexion and extension exercise and stretch that contracts one side of your forearm muscles while contracting the other side, but from a different angle than palm flexion and extension exercises.
