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Four Carpal Tunnel Stretches And Exercises

Physiotherapy in Sherwood ParkUsing laptops or mobile phones for longer hours can not only affect your eyes but your wrists too. The carpal tunnel is one of the ligaments that get affected due to excessive usage of the wrist. Before the pain becomes unbearable, here are some preventive measures to help you reduce the effects of carpal tunnel syndrome.

Wrist Flexor Stretch

Here is how you can perform this exercise:

1) Extend your affected forearm so that you can see the back of your palm exactly in front of your eyes.

2) With the working hand, hold the fingers of the raised palm and pull it towards your body.

3) Continue this exercise till you feel a stretch in your hand.

4) Change the position of your palm by pushing it downwards and pulling your fingers towards you.

This exercise strengthens the wrist muscles. Repeat this exercises as many times as you can.

Wrist Extension

Here is how you can do this exercise:

1) Place your affected arm at the edge of a table with your wrist left loose facing the ground.

2) Move your wrist upwards and make a fist.

3) Hold this position for 5 seconds.

4) Release the fist and allow it to go back in the same position by opening your wrist slowly.

Do this exercise in 3 sets with 10 repetitions in each set. This exercise strengthens the carpi extensors and makes your wrist more mobile.

Grip Strengthening

For this exercise, you will need a softball or a stress relief ball. Here is how you can do this exercise:

1) Hold the ball in your affected hand.

2) Squeeze the ball for around 10 seconds.

3) Release the pressure and allow the ball to come to its original state.

Repeat this exercise for 10 repetitions. This exercise relieves the carpal tunnel muscle pain and provides better flexibility.

Arm Stretch

Here is how you can perform this exercise:

1) Sit upright on a chair.

2) Extend both your hands with your palms facing the floor.

3) Your hands should be parallel to the ground.

4) Make a fist and rotate your arms such that your wrist now faces the ceiling.

5) Maintain this position till you feel a stretch in your forearms.

6) Hold onto this position for 5-10 seconds.

Repeat this exercise for 5 times. This exercise releases tension in the carpal tunnel and thus restores its mobility. 

Ensure that you do these exercises regularly to avoid pain in the carpal tunnel. Apart from that, you can also opt to take regular breaks while working to avoid other issues such as back and shoulder pain. If you are unable to get relief from the pain, then visit a physiotherapist in your vicinity to help you out.