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Carpal Tunnel Exercises


About this topic


Carpal tunnel syndrome is a very common health problem. It is most often caused by doing hand or wrist movements over and over. It can also be caused by using the lower arm muscles too much. ‚  
The carpal tunnel is the small area in your wrist that your median nerve runs through. A tough band of tissues called a ligament holds everything in place over the carpal tunnel. Your median nerve runs from your lower arm into your hand. If this nerve is squeezed at the wrist area, you may feel pain and have other signs. Your hand, fingers, and wrist may feel weak, numb, or tingly. This is called carpal tunnel syndrome. ‚  
Your doctor may want you to try exercises to help your signs. Other times, you will do these exercises after surgery. ‚  

General


Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚  
Strengthening Exercises ‚  
Strengthening exercises keep your muscles firm and strong. Sit while doing these exercises. Be sure to use good posture. Start by repeating each exercise 5 times. Try to do the exercises 2 to 3 times each day. Work up to doing each exercise 10 times. Do all exercises slowly. ‚  
  • Tendon gliding using 4 positions ¢ ˆ ’ Start by holding your hand with your fingers straight. Then, bend only the last two joints of your fingers and move your fingers into a hook or claw position. Next, straighten your fingers and bend your knuckles to make a flat table top position. This is also be called the duckbill position. Last, make a full fist. Moving your hand into all 4 positions is one exercise.
  • Wrist exercises:
    • Side-to-side ¢ ˆ ’ Hold one arm still using your other hand. Move your hand from side to side.
    • Flexions and extensions ¢ ˆ ’ Hold one arm still using your other hand. Bend your wrist up and down.
    • Circles ¢ ˆ ’ Move each wrist in circle in one direction. Now, move each wrist in a circle in the other direction.


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What will the results be?


  • Lessen pain, pressure, stiffness, and swelling in your wrist and hand
  • Ease numbness and tingling in your hand and fingers
  • Increase blood flow to the nerves, muscles, and joints of your wrist and hand to help healing
  • Keep your muscles and joints strong and flexible

When do I need to call the doctor?


  • You have any new pain
  • You have more numbness and tingling
  • You feel worse doing

Helpful tips


  • Stay active and work out to keep your muscles strong and flexible.
  • Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
  • Doing the exercises before each meal may be a good way to get into a routine.
  • Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Consumer Information Use and Disclaimer


This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

Copyright


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