Treatment of Back Pain

The Simple Tunnel Exercise


Keeping your wrists strong and flexible can alleviate strain on the carpal tunnel. It is by stretching your wrists often during the day that will help prevent injury. Doing carpal tunnel exercises reduces the amount of pressure on the median nerve in the carpal tunnel and prevents injury.

Here are carpal tunnel exercises that can be made on the comforts of your own office chair. These should be done by individuals who execute hand-intensive jobs. Carpal tunnel exercises should be performed at the start of each workday and during a break carried out three to five times a week. Discussed below are also few reminders on how to avoid carpal tunnel syndrome.

1) Limbering Up
Massage the inside and outside of hand with thumb and fingers. Grasp the fingers and gently bend back wrist. Hold for five seconds. Gently pull thumb down and back until you feel the stretch. Hold for five seconds. Clench fist tightly, then release to fan out fingers. Repeat five times.

2) Wrist Rotation
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms facing down. Make fists with both hands and make circles with your fists in one direction. Do 10 repetitions then reverse the direction. Next, open your hands, extend your fingers and repeat the entire sequence.

3) Wrist Curl
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms facing down. Grasp a one-pound dumbbell in each hand and slowly bend your wrists down, holding for five seconds. Do 10 repetitions. If you do not have dumbbell, you can utilize a 16 ounce soft- drink bottle or a can of food.

4) Sideways Wrist Bend
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms facing down. Grasp a one-pound dumbbell in each hand. Keeping your forearms still, slowly bend your wrists from side to side, moving the weights toward then away from one another in a windshield wiper-like motion. Do 10 repetitions.

5) Wrist Twist
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms down. Grasp a one-pound dumbbell in each hand and slowly turn your wrists and forearms until your palms are facing up then turn them down again. Do 10 repetitions.

This set of carpal tunnel exercises is very much recommended by orthopedic doctors because it is in its pure natural form. It does not have any side- effects whatsoever. So bring your way up with carpal tunnel exercises.