Suffering from Carpal Tunnel Syndrome? Here are the Best Exercises!
Nov 16, 2022 -- Posted by :
There are nine tendons that pass through the carpal tunnel at the wrist that connect the forearm muscles to the palm-side of the fingers. These tendons are encased in sheaths, and friction and heat can build-up inside these sheaths, leading to swelling, pressure, and pain (especially during fast, repetitive tasks). As the swelling increases and pressure builds up inside the tight space of the tunnel, the median nerve is pushed into the transverse carpal ligament, which serves as the floor of the tunnel, resulting in the symptoms we commonly associate with CTS. Stretching helps reduce this tightness and friction.
The stretching exercises listed below can BOTH help CTS as well as prevent it from occurring or re-occurring. As a warm-up:
1) Rotate the wrist in multiple directions—up, down, side-to-side, and figure 8s.
2) Spread your fingers as wide as you can and pull the fingers back using your other hand (or a wall) keeping the elbow straight.
3) Repeat step two, but this time, stretch the thumb back.
Repeat these steps five to ten times—enough to feel the forearms and hands loosen up.
The Prayer: Place your palms completely together like you are praying (keep the heels of the hands together) next to your chest and slowly lower the hands toward the floor while keeping the hands close to your body. Hold for 15-20 seconds.
Forearm Flexors: Arm straight, palm against the wall, fingers point downward, reach across and gently pull the thumb back. Hold for 15-20 seconds.
Forearm Extensors: Arm straight, back of the hand against the wall, fingers pointing downward. Hold for 15-20 seconds.
Repeat the above exercises three to four times and focus on feeling the muscles “release.” Try to do this three to five times during the busy work day to “break-up” the fast, repetitive work tasks that can increase heat and friction in the sheathes surrounding the tendons that pass through your wrist.
Your doctor of chiropractic may recommend ice cupping over the wrist/s (palm side) and using a night splint on the affected wrist/s, in addition to exercises (like those above) and job modifications aimed at reducing CTS risk. Treatment may also include the use of manual therapies applied to the forearm, wrist, and hand, as well as the elbow, shoulder, and neck as these areas are frequently involved and must also be addressed to optimize the patient’s outcome.
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.