5 Basic Exercises for Carpal Tunnel Symptoms
Carpal tunnel is a painful nerve condition of the wrist, often brought on from overuse or repetitive motion of the forearm or hand. Keep in mind that exercises are only one way of modifying the behavior that caused the condition. Try them gently to make sure you don’t do more harm than good, and always see a doctor if carpal tunnel symptoms worsen.
1. Warm Up. Hold your arms straight out in front of you. Flex your wrists so that your fingers point to the ceiling. Hold the position for five seconds, then release and let your fingers hang down, relaxed.
Make a fist with both hands and squeeze hard, then flex your wrists down, hold for five seconds and relax. Lower your arms to your sides and shake your fingers gently.
Repeat this exercise ten times. By the way, if you ever want to learn more natural exercises, check out my review of Carpal Tunnel Master here.
2. Nerve-Gliding Finger Exercise. Start with hands extended, fingers straight and level with your wrist. Curl your fingers into a hook, then straighten. Curl your fingers into a fist, then straighten. Bend your fingers so they are perpendicular to your wrist. Repeat ten times.
3. Nerve-Gliding Thumb Exercise. Make a fist, then straighten your fingers and thumb. Flex your wrist back, and move your thumb as far from your palm as possible. Hold this position for five seconds.
Flip your wrist so your palm faces up. Take hold of your thumb with your other hand and gently stretch it away from your palm. Hold for five seconds, then repeat five times.
4. Shoulder Exercise. Carpal tunnel symptoms may also be eased by stretching shoulder muscles, and can be done standing or sitting. Begin with your shoulders in a neutral position. Raise both shoulders, roll them back, down, forward and up, returning to a neutral position. Repeat five times.
5. Neck Exercise. Keeping your neck tension-free will help your shoulders, and in turn may help ease carpal tunnel pain. Let your head fall gently forward of its own weight. Roll it to the left shoulder, then back, allowing your jaw to relax. Roll to the right shoulder, then forward and up. Repeat five times.
These exercises are very powerful treatments for carpal tunnel. If you’d like to learn more natural remedies to treat your carpal tunnel pain, check out this review I wrote of Carpal Tunnel Master here. You can also download the guide from that page.
Have Wrist Pain? Try Some of These Simple Carpal Tunnel Treatments
Many individuals must deal with the symptoms of carpal tunnel syndrome on a daily basis. These include wrist pain, weakness, numbness, and sometimes cold or stiff finger joints. Many times, symptoms become even more troublesome during the night.
Although many people are familiar with the wrist pain of carpal tunnel syndrome, not everyone understands exactly how the condition occurs. Typically, carpal tunnel symptoms manifest after the wrist has become injured through repetitive strain.
The median nerve, which is responsible for transmitting feeling to the wrist and hands becomes compressed. This creates the various degrees of pain, discomfort and weakness experienced by carpal tunnel patients. Some simple carpal tunnel treatments that many individuals find effective include massage, ice therapy, joint support gloves and anti-inflammatory medications.
Many individuals who suffer from the aforementioned symptoms find relief through gentle massage techniques which concentrate on the base of the hand where the most flesh is found. One should have the massage performed by someone else rather than attempt to do it alone, as it is a job for two hands. Many times, significant relief can be found when the massage is performed consistently two to three times each week.
Another treatment that some carpal tunnel syndrome patients find very beneficial is ice therapy. The application of an ice pack to the inside of the painful wrist for approximately ten minutes can effectively relief the majority of symptoms for up to two hours. Ice calms inflammation and reduces swelling, which relieves the compression surrounding the nerve.
Joint Support Gloves
Gentle-compression gloves are highly beneficial to those suffering from the wrist pain associated with carpal tunnel syndrome. Such gloves capture the body heat of the wearer which effectively helps to relieve muscle and joint pain. There are a wide variety of joint support gloves available and it is not difficult for a person to find a style that fits his or her budget.
Simple carpal tunnel treatments also include certain non-habit forming medications such as aspirin or ibuprofen. Many times, patients find substantial relief from their symptoms by opting for a combination of anti-inflammatory medications and one or more of the treatments listed above. However, it is wise to consult a physician before beginning any new medication or treatment for carpal tunnel syndrome.
I would also recommend you give all natural carpal tunnel treatments a try before you progress on to medication and surgery. They work for a good number of suffers of carpal tunnel.