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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.
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