5 Carpal Tunnel Stretches to Relieve Your Carpal Tunnel Symptoms
Carpel tunnel symptoms are typically painful results of a nerve condition in your wrist that stems from repetitive movement or overuse of the hand or forearm. While behavior modification…or changing the habits that cause the problem can help, there are also some carpal tunnel stretches that can be performed to help relieve the symptoms and pain that comes with the condition.
When performing these exercises, the goal obviously is to improve upon the condition and not make it worse. Having said that, always be sure and contact your physician if the symptoms get worse.
Here are the carpal tunnel stretches for helping to improve your carpal tunnel symptoms:
Warm-up – stretch out your hands. Hold your arms straight out in front of you parallel to the ground. Point your fingers to the ceiling by flexing your wrist, palms turned away from you. Hold that for a count of 5 then relax. Let your hands drop down bending at the wrist and have your fingers pointing at a 45 degree angle to the ground. RELAX!
Now, squeeze both hands hard making fists. With palms turned down, bend at the wrist rotating knuckles toward the ground and hold for 5 more seconds. RELAX!
Lower your arms to your side now. Gently shake out your hands and fingers. Then repeat this routine 9 more times.
Shoulder exercise – exercise done to stretch your shoulder muscles can also be done to ease carpal tunnel symptoms. Either sitting or standing, follow this routine:
Beginning with your shoulders in a neutral position, raise both shoulder and then roll them back. Now, roll them forward and then up eventually returning to the neutral position. Repeat this exercise for 5 circuits.
Nerve-gliding thumb exercise – start by making a fist, then straighten your thumb and fingers. While flexing your wrist back, as far as possible move your thumb away from your palm for a count of 5. Now for a little assisted stretching, turn your palms to face upward. Using one hand, take the thumb of the other hand and gently pull it away from the palm holding for another 5 count. Perform stretch 5 times.
Exercise for your neck – a tension free neck not only aids your shoulders, but can help with carpal tunnel pain symptoms as well. To begin, slowly let your head fall forward using its own weight in gentle fashion. From there, while relaxing your jaw, roll your head to the right shoulder, then left. Proceed by rolling it from front to back. Once more for 5 times, repeat this exercise.
Nerve-gliding finger exercise – this exercise will have you begin with extended hands, palms down, and straight fingers that are level to your wrist. Curl your fingers at the middle joints into the shape of a hook then straighten them back out. Now, curl your fingers at all joints in order to form a fist and straighten once more. And lastly, bend your fingers down at your knuckles to point them to the ground, perpendicular to your wrists. This exercise should be done 10 times.
Use these carpal tunnel stretches as powerful treatments for your pain and other carpal symptoms. And if you’d be interested in learning more ways to treat and relieve your carpal tunnel pain, check out the review I did of carpal tunnel treatments without surgery. There’s a guide you can download from that page.