The Best Exercises For Carpal Tunnel Syndrome
Carpal tunnel syndrome is a condition that occurs due to pressure on the median nerve – approximately 8 million people suffer from this condition! It causes numbness in the fingertips, tingling sensation, and weakness in the hand.
If you are feeling any of these symptoms and have been diagnosed with carpal tunnel syndrome then I have 3 easy exercises that you can easily follow and do at home to ease the symptoms.
- Position your body so that you are facing a wall
- Reach out in front of you to place your fingertips on the wall (about shoulder height).
- Straighten out your elbow and flatten your palm while it is against the wall.
- Turn your wrist 180 degrees, away from your thumb (your fingers should now be pointing down towards the floor).
- With your palm is against the wall and your hand rotated – open up your chest by turning your body away from your hand.
- Hold this position for 2 seconds.
- Rotate your body back towards the wall, turn your hand back up, so it returns to its original position.
You need to repeat this exercise about 30 times to see a visible difference. What truly matters while doing this exercise is the stretching movement being done repeatedly, not the period you hold the position for.
Exercise #2: Stretching your Pecs
- Place your hand upwards on a door frame.
- Bend your elbow to 90 degrees.
- Slowly lean into this position, finishing it at an angle favoring your shoulder.
- Hold this position for 30 seconds.
You need to follow this exercise at least 3 times in a row to help you with the pain. If you feel like your hands are numb, do not panic as this is normal. If you feel pain on the backside of your shoulder, you should stop immediately.
Exercise #3 Neural Flossing:
Neural Flossing (also referred to as nerve flossing), is an exercise that helps ease median nerve pain, improve neural movement, and help with muscle soreness. You can do neural flossing at home by following these steps:
- Extend your arm straight out to your side with your palm up.
- Your shoulder should be compressed & your elbow should be straight.
- Slowly sidebend your head toward your extended arm while simultaneously pulling your hand/wrist back, with your palm facing up.
- While going back and forth with the hands you need to be bending your head simultaneously.
While doing this exercise, you should feel a slight pull in between your forearm and your fingertips but that is it. There should be no sharp pain caused by this exercise. Make sure to do this a minimum of 30 times before relaxing.
If you’re often on the computer, playing guitar, or any other activity that hurts your wrists – consider doing these exercises frequently. They are quite simple and require minimal effort! I hope these exercises help you feel better and that they are useful for you. If you would like to schedule an appointment, do be sure to visit ProTailored Physical Therapy’s website or you can reach us directly at: (260) 739-0300.