Home Exercises to Treat Carpal Tunnel
Jun 16, 2023 -- Posted by :Carpal tunnel syndrome (CTS) is the most common peripheral neuropathy affecting approximately 3% of the general adult population. Individuals with jobs or hobbies that involve fast, repetitive movements and forceful gripping with little-to-no rest may be at increased risk for CTS, as are those with metabolic/hormonal conditions that can lead to increased swelling/pressure/inflammation in the wrist. Below is a description of four CTS exercises recommended by the American Academy of Orthopedic Surgeons (AAOS).
Exercise 1: Wrist Extension Stretch. With the elbow straight (but not “locked”), bend the wrist back (as if saying “STOP”) and use the other hand to apply “over-pressure” to assist to a maximum tolerated stretch. Hold for fifteen seconds. Repeat five times for each wrist.
Exercise 2: Wrist Flexion Stretch. With a straight elbow (but not “locked”) and the palm facing down, bend the wrist downward until the fingers point toward the floor and use the other hand for to achieve the maximum tolerated stretch. Hold for fifteen seconds, repeat five times for each wrist.
Exercise 3: Median Nerve Glides. Make a fist (with the top of the hand facing upward) and then open the hand, but not the thumb, and bend the hand backward toward the forearm and extend the thumb backward. Rotate the palm up toward the ceiling, keeping the wrist/fingers/thumb extended. Grasp the thumb with the other hand and extend back (assist) to tolerance (but not too hard). Hold for three to seven seconds and repeat on the other hand.
Exercise 4: Tendon Glides Type One: Start with the hand pointed outward with the fingers straight out, palm facing down. Bend the fingers upward and then curl them downward into a fist. Tendon Glides Type Two: Start with the hand pointed outward with fingers straight out, palm facing down. Bend the fingers downward touching the end of the fingers to the base of the palm.
Warm up your hands and wrists with heat for about 15 minutes prior to performing these exercises and then ice for 20 minutes to cool down after. If your symptoms to worsen, cease these exercises and consult with your doctor of chiropractic about modifications.
So, if you are experiencing pain in my wrist (yours), numbness or paresthesia, hand weakness, and carpal tunnel symptoms and you type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.
You may wonder, “Do I need an MRI scan of my neck or wrist.”?
What is carpal tunnel syndrome and who can help near you?
You may have a “funny feeling like a numbness frequently called paresthesia. Even a handshake may be painful or weak. Some people around your area have prescribed chemicals that may temporarily reduce the numbness but not fixing the problem. The numbing in the fingers can be annoying and even debilitating.
You may want to see a study on chiropractic effectiveness for carpal tunnel such as this one:
https://pubmed.ncbi.nlm.nih.gov/8046280/
Also, if you feel arm pain it may indicate things are getting worse and may indicate a bulge on the disc or worse yet a herniated disc in your neck. Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional in your area.
If you would like to avoid getting carpal tunnel in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.
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Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.