Carpal-Tunnel-Syndrome

5 Best Exercises for Carpal Tunnel Syndrome

Ever happened to any of you when your hand or arm feels numb or sudden jerks or if it started to pain all of a sudden, or you feel too weak to move your arm up and down? Have you ever experienced any such pain? Make a recall if you noticed this happens to you often at times or hardly ever.

Because this could be a serious thing or come up as a disorder. In general, we do not pay attention to these mild discomforts or usual pains because we are too busy in our hectic routines that we don’t even consider these mild pains until they turned out to be a serious disorder. When we do a hard task or lift heavy weight repeatedly or constantly do an activity that causes pressure to our wrist or arm’s muscles, the nerves in our arms may get troubled or sometimes get damaged over time.

It is caused when there is increased pressure in one of the main nerve of the wrist, the median nerve, which is surrounded by bones and ligaments and directly passes from wrist to forearm in a tunnel called the carpal tunnel. The median nerve is connected to the index finger and middle finger and some part of the ring finger. It provides sensation to all of these except the little finger. So little finger is usually saved from this numb kind of feeling.

There is a related syndrome called Carpal tunnel syndrome which can be avoided to get progressed by proper treatment and some useful exercises also lead you towards improvement.

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome
Carpal tunnel syndrome (CTS) is a commonly known disorder related to hands and arms. It mainly affects the carpal tunnel that allows the median nerve to join bone and ligament in the tunnel present in the middle of the wrist and lead to the forearm.

It happens when the patient feels pain, numbness, tingling, or weakness in hands and arms. Repetitive hand activities, health issues, any injury, or anatomy of the hand may lead to this syndrome.

It was first acknowledged In the 1800s and the first surgery to release carpal tunnel was performed in the 1930s. But now It is a commonly diagnosed syndrome for the last 40 years by orthopedic surgeons.

What are the Signs and Symptoms of Carpal Tunnel Syndrome

The symptoms of carpal tunnel syndrome majorly include numbness, tingling, or weakness in arms or wrist. The detailed signs are as follows:

  • Numbness
  • Tingling
  • Shivering
  • Sudden jerks and pain
  • Numbness at night
  • The weakness of forearms and wrist
  • Occasional shock-like sensation in thumb, middle, ring, and index finger
  • Clumsiness that may cause it difficult to move your hand

What are the Causes of Carpal Tunnel Syndrome

Carpal tunnel syndrome is caused by increased pressure in the median nerve. Or any other irritation to the nerve can hurt it.

  • Injury: Any accidental injury that causes a fracture or minor fracture of wrist bone may lead to this syndrome. It can narrow the carpal tunnel or any inflammation can affect the tunnel.
  • Repetitive hand activities: when you continue doing a hard activity or use your fingers constantly this may lead to the syndrome slowly.
  • Health issues: Health issues like diabetes or hypothyroidism often cause loss of sensation in some of the nerves.
  • Old age: with age, your muscles lose strength, and it causes weakness of arms and hands. so shivering and loss of power become common.

Risk factors:

  • Pregnancy (hormonal changes causes swelling)
  • Workplace factors
  • Injuries
  • Inflammation
  • Hard exercises
  • Diabetes
  • Arthritis
  • Alcohol consumption
  • Hypothyroidism

Early diagnosis of Carpal Tunnel Syndrome

This needs to get diagnosed early because this may lead to a complete loss of sensation. If you ever feel these signs give it a thought. Numbness or pain is common when anything suddenly hits us or constant use of hands or fingers make them feel tired. But if it happens too often, then consider getting it treated. Because early diagnosis and treatment can stop it get progressed.

Best Exercises for Carpal Tunnel Syndrome

Here are the top best exercises that you can do if you have a CTS.  But, before doing that make sure that you have consulted your orthopedic doctor or physiotherapist.

In doing those exercises below, remember to take short repetitive breaks during exercise.

Wrist Flexor Stretch

Wrist flexor stretch

  1. Start by having your arm with the affected wrist in front of your body with palm facing up and elbow locked.
  2. Have your opposite hand to bend your fingers towards your body and hold for about 10 seconds.
  3. You may repeat it 2 to 4 times.

Wrist Extensor Stretch

Wrist extensor stretch

  1. Extend your arm out bend your wrist (affected one) and make sure that your shoulder is relaxed.
  2. Take the other hand by your knuckles and give a little bit of pressure, just make sure that you are not hurting your wrist. Hold it for about 10-30 seconds.
  3. You may repeat it 2 to 4 times.

Prayer Stretch

Prayer Stretch

  1. Start by placing your palms together in front of your body.
  2. Move your hands slowly towards your waistline still keeping your palms together or you must feel a little bit of stretch under the forearms. Hold this position for about 30 seconds.
  3. You may repeat it 2 to 4 times.

Spider Push-up

Spider Push Up

  1. Start by placing your hands together as if you are in a prayer position.
  2. Then, it’s time to spread your fingers apart.
  3. Push your fingers together just like how a spider would look if it is doing a push up in front of the mirror.

Hand Shake

Hand Shake

  1. Just shake your hands as if you are drying them.
  2. You may do this every hour for a minute or two to let your flexor muscles, and median nerve to breathe and avoid tightening.

Note:

The above exercises are just part of the treatment plan.  You must consult first a health professional and follow your custom treatment plan.

Need Help with Your Carpal Tunnel Syndrome?

At Evergreen Rehab and Wellness, one of our specialties is treating Carpal Tunnel Syndrome.  We understand how painful it is and how it can cause limitations to your daily activities. Through Chiropractic care and Physiotherapy, we can help you in managing your CTS. Early detection and immediate care are important to avoid making this condition going worse. You may discover also how chiropractic care can help to manage repetitive strains.

We provide a combination of treatments that works well for carpal tunnel syndrome. Among these treatment options are icing, Kinesio-taping, manual Chiropractic manipulation on the wrist, IASTM, and therapeutic ultrasound.

You may book for an initial Chiropractic assessment here or an initial assessment with a Registered Physiotherapist here.

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