Exercises for Carpal Tunnel that May Relieve Pain and Numbness

 

Carpal Tunnel Syndrome is a condition that affects the hand and wrist. It is characterized by numbness, pain, and weakness in the affected hand. The condition is caused by compression of the median nerve, which runs from the forearm to the hand, within the carpal tunnel. While carpal tunnel syndrome can be caused by a variety of factors, such as genetics, repetitive motions, and injury, it is often associated with work that requires extended periods of typing or mouse use. In this blog post, we will discuss several exercises that may relieve pain and numbness associated with carpal tunnel syndrome.

 

1. Wrist Stretching Exercises

Stretching exercises can help alleviate pain and discomfort associated with carpal tunnel syndrome. Simple wrist stretches can be done anytime, anywhere, and do not require any equipment. To perform a wrist stretch, simply extend your arm with your palm facing down, pull your fingers back towards your wrist with your other hand, and hold for 15-30 seconds. Repeat the stretch three to five times on each wrist.

2. Hand and Finger Exercises

Strengthening exercises can also help alleviate carpal tunnel symptoms by improving the strength and flexibility of the hand and fingers. Squeezing a stress ball, opening and closing a hand grip strengthener, or performing finger resistance exercises with a rubber band can help alleviate symptoms.

3. Forearm Warm-Up Exercises

Before engaging in activities that require repetitive hand and wrist motions, it is important to perform a quick forearm warm-up. Stretching and strengthening exercises such as forearm twists and wrist extensions can help loosen up the muscles and prevent injury.

4. Yoga and Tai Chi

Yoga and Tai Chi are low-impact exercises that can improve flexibility, strength, and balance. Both practices have been shown to alleviate carpal tunnel symptoms by improving circulation, reducing inflammation and increasing range of motion.

5. Forward Head Posture Exercises

Forward head posture (FHP) can also contribute to carpal tunnel syndrome. FHP occurs when the head is in a forward position and the spine is out of alignment. This can cause the muscles around the neck and shoulders to become weak and contribute to carpal tunnel syndrome. Exercises such as neck stretches and shoulder blade squeezes can help correct FHP and alleviate carpal tunnel symptoms.

 

Conclusion

Carpal Tunnel Syndrome can be a debilitating condition that causes pain, numbness, and weakness in the hand and wrist. While there are a variety of treatment options available, such as surgery and medication, exercises can be an effective way to alleviate pain and numbness associated with carpal tunnel syndrome. By incorporating stretching, strengthening, and posture exercises into your daily routine, you can improve flexibility, strength, and circulation, and reduce the risk of injury. Remember, if you are experiencing pain or numbness associated with carpal tunnel syndrome, speak to your doctor or orthopedic surgeon for guidance on the best treatment options for your individual needs. If you're looking for an orthopedic surgeon in Lake Mary, FL, contact Central Florida Bone & Joint Institute today for more information.