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To help prevent carpal tunnel syndrome from worsening, there are some measures
you can take. Surgery is not necessarily the immediate
or best remedy, but that does not mean the condition should be ignored. Remember that this involves a very
essential part of your body!
Keeping your wrists strong and flexible can alleviate strain on the carpal
tunnel. One way to do this is by stretching your wrists often during the day. Doing carpal tunnel exercises reduces the amount of pressure
on the median nerve in the carpal tunnel and prevents injury.
Here are some carpal tunnel exercises that can be done in your
own office chair. These exercises may even help reduce the chance of getting
carpal tunnel syndrome for individuals who have hand-intensive jobs.
Carpal tunnel exercises should be performed at the start of each workday and
during a break carried out three to five times a week. Discussed below are
also few reminders on how to avoid carpal tunnel syndrome.
1. Limbering Up
Massage the inside and outside of hand with thumb and fingers. Grasp the
fingers and gently bend back wrist. Hold for five seconds. Gently pull thumb
down and back until you feel the stretch. Hold for five seconds. Clench fist
tightly, then release to fan out fingers. Repeat five times.
2. Wrist Rotation
Stand or sit with your elbows close to your waist, your forearms extended in
front of you and parallel to the floor with your palms facing down. Make
fists with both hands and make circles with your fists in one direction. Do
10 repetitions then reverse the direction. Next, open your hands, extend
your fingers and repeat the entire sequence.
3. Wrist Curl
Stand or sit with your elbows close to your waist, your forearms extended in
front of you and parallel to the floor with your palms facing down. Grasp a
one-pound dumbbell in each hand and slowly bend your wrists down, holding
for five seconds. Do 10 repetitions. If you do not have dumbbell, you can
utilize a 16 ounce soft- drink bottle or a can of food.
4. Sideways Wrist Bend
Stand or sit with your elbows close to your waist, your forearms extended in
front of you and parallel to the floor with your palms facing down. Grasp a
one-pound dumbbell in each hand. Keeping your forearms still, slowly bend
your wrists from side to side, moving the weights toward then away from one
another in a windshield wiper-like motion. Do 10 repetitions.
5. Wrist Twist
Stand or sit with your elbows close to your waist, your forearms extended in
front of you and parallel to the floor with your palms down. Grasp a
one-pound dumbbell in each hand and slowly turn your wrists and forearms
until your palms are facing up then turn them down again. Do 10 repetitions.
This set of carpal tunnel exercises is often recommended by orthopedic
doctors because it does not have any side
effects.
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