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Exercises for carpal tunnel syndrome

by Alivia Nyhan
Published: Last Updated on

The carpus is an area of ​​the skeleton located at the wrist that has eight bones joined by ligaments. This is where the carpal or carpal tunnel is found, a channel located in the wrist area where the muscles and tendons responsible for flexing the hand and fingers are located.

When the median nerve, which occupies part of the hand and the thumb, is compressed, carpal tunnel syndrome (CTS) occurs, which can cause wrist pain or even numbness and itch in the area. It usually affects people who perform constant activity repeating the same movements in the area. However, the discomfort can be alleviated, and the natural treatment for this is to perform some exercises. In this FastlyHealarticle, we tell you about some activities for carpal tunnel syndrome.

Why Carpal Tunnel Syndrome Occurs

Carpal tunnel syndrome is one of the most common neuropathies. The median nerve, which travels through the carpal tunnel, can be pinched or compressed due to a narrowing of the canal, and this produces the symptoms of this syndrome, such as pain. Carpal tunnel syndrome is one of the leading causes of wrist pain.

It affects women more often than men and, although it is more common in older people, more and more young people suffer from it, mainly due to work or sports activities.

Mechanical work can contribute to suffering from this condition, such as typing or using a computer mouse. Repetitive activity can cause the area’s muscles to tighten and narrow the tunnel through which the nerve is clamped.

It can also be due to an injury such as twisting the wrist. In some cases, the pain appears at night or upon waking due to a lousy wrist position that can cause the nerve to be involuntarily pinched during sleep hours.

Another factor may be genetics. Some people are born with a narrow carpal tunnel, which favors impingement. Other causes that tend to this pathology are:

However, many factors can cause carpal tunnel syndrome, and it is not clear that there is an exact cause, so the treatment will depend on each case; in many cases, there is no treatment but pain relief.

The symptoms of carpal tunnel syndrome are:

  • Numbness of the fingers or a tingling or tingling sensation
  • Sharp wrist pain with a burning sensation
  • Pain in the thumb. This pain may extend to the neck
  • Weakness in the affected hand to grasp or hold things with some force
  • Swelling of the hand and forearm

To relieve discomfort and improve the area, you can perform a series of exercises stretching the area. However, as the nervous system is often connected, it also helps relax the back or arm area. Let’s see some of the exercises that can help.

Carpal Tunnel: Wrist Stretch Exercises

Since the most affected area is the wrist, a stretch of the site will relieve pain and increase blood flow, which also helps prevent carpal tunnel syndrome.

To stretch your wrist, extend your arm in front of you as straight as possible. Then raise the palm of your hand by pulling your fingers back, keeping your fingers together. As if you were indicating a stop, with the palm of your hand facing forward. You can help yourself with the other hand and grab the fingers to pull them back. Notice how your wrist is stretched out the inside of the arm and hold this pose for about 10 seconds. You have to stretch the area but without hurting yourself. Repeat this movement five times.

Then, to stretch the outside of the wrist, you have to do the same, extend your arm in the same way right in front of you. Now instead of leaning your toes back, lower them down so that they point to the ground. Your arm will be straight, and your hand will be down at a 90-degree angle. You can also help with your other hand to push your fingers further and stretch as far as possible. Hold this position for another 10 seconds and repeat another five times.

Exercise to avoid carpal tunnel pain

One movement that exercises the carpal tunnel area a lot and stretches it is the finger movement. You can open and close your hand several times by bringing your fingers together into a fist and pushing them. However, to aid in the exercise, wrap a rubber band around all of your fingers, including the thumb. Open your fingers and then slowly bring them together without the rubber falling off. Repeat this movement about 40 times. The pressure of the rubber will help you exercise in the area.

Rehabilitation exercise: wrist rotation

The wrist rotation is very similar to stretching, but this time instead of stretching the arm in the air, do it on the knees. Sit in a chair and place your arms stretched out to the wrists on the knees. Then raise and lower your hands without taking them off your knees, doing the same movement as when you stretched your wrist. Perform this movement repeatedly and then rotate your arm to place your palms up and do this movement up and down again. As if you were fanning.

How to get rid of carpal tunnel pain: forearm stretch

As we have seen, the wrist is not the only part that must be considered since sometimes the arm or even neck and back also suffer. Stretching the forearm will decrease the pressure on the tendons.

Place your palms together in front of your chest as if in a prayer position to perform this movement. Without taking your palms off each other, raise your elbows so that your arms go up and down, keeping your hands together. First, raise your arms, hold them up for 10 seconds, and then release them and shake your wrists. Repeat this movement about three times.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Exercises for carpal tunnel syndrome, we recommend that you enter our Bones, Joints and Muscles category .

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