Carpal tunnel stretches

[Guest guest]

Stretches for the relief of Carpal Tunnel. File #1

 

There is more than one specific cause of carpal tunnel. There is

also more than one area of the body that must be treated to correct

and/or relieve carpal tunnel. Detecting the causes and the areas of

the body that need attention is not always easy. Carpal tunnel

syndrome can be caused by a number of repetitive type movements.

 

In this file I have compiled a collection of stretches from numerous

sources. These stretches address the most common complaints. They

will be useful to pianists and other keyboard professionals suffering

a type of Carpal tunnel caused by the following body situations:

 

· Stationary position for long durations

· Wrist turned toward little finger instead of balanced or

toward thumb

· Bent elbows for periods of time

· Repetitious and quick finger and thumb movements

 

Do these exercises in the order presented. If you do not find relief

using these exercises, then they are not the correct set for you. Re-

examine the pain you are experiencing and when you experience that

pain. Another file set may be necessary for your complaint.

 

With each of the following exercises you must be aware of a very

slight pulling or stretching sensation and a release sensation.

These exercises will not work for you if you do them aggressively.

You must move very gently into each exercise and at the first feeling

of a slight pull or stretch you must go no further. Hold that

position where you are feeling the slight pull. When you no longer

feel the pull, you have been successful and the release has

happened. You are then ready to move further into that exercise, or

to move on to the next exercise. You should not even come close to

exertion doing these stretches! Be gentle with your injury so it

will heal.

 

#1 median nerve/pectoral muscles

 

This exercise will stretch the upper part of your chest area.

 

Do this with straight arms. Stand in a doorway of your home and

place your right palm on the right wall outside the doorway at a two

o'clock position and your left palm on the left wall outside the

doorway at a ten o'clock position.

 

Move forward toward the doorway until you feel the slight pulling

sensation.

 

Keep your hips directly under your shoulders.

 

Inhale slowly and deeply. Then fully exhale. Do this until you feel

the release.

 

#2

 

Keep your body in the same position as #1. Place your right hand at

the three o'clock position and your left hand at the nine o'clock

position.

 

Proceed as you did for exercise #1.

 

#3

 

Keep your body in the same position as #1. Place you right hand at

the five o'clock position and your left hand at the seven o'clock

position.

 

Proceed as you did for exercise #1.

 

#4 inside of forearm

 

This exercise will help if you are experiencing elbow pain. The

pulling sensations in this exercise feel like an internal aching to

some people. If the ache becomes too strong, slide your body away

from the side of the bed so that your elbow will have better support.

 

Lie on your back on a bed. Put your arm straight out to the side so

it is perpendicular to your body. Your palm should face up and be

relaxed so that your fingers are curved. Your elbow should be on the

bed a few inches from the edge of the bed.

 

Relax. If you feel a pull here, wait for the release.

 

Now begin to straighten your fingers so you are opening your hand.

Do this in ½ inch increments. You will probably feel a pull at each

½ inch. Wait for the release before you open to the next ½ inch.

Continue to do this until you hand is open.

 

If you are comfortable with the above exercise #4 you may continue

with the next part of #4. If the above exercise #4 was a challenge

for you, do not do the rest of this exercise #4. Go to exercise #5.

 

part 2 of exercise #4

 

Now spread your fingers wide apart, feel the pull and wait for the

release.

 

Keep your fingers straight and wide apart. Slowly bend your wrist

back ½ inch. Feel the pull, wait for the release. Now bend another

½ inch and feel the pull and release. Continue doing this until you

have bent your wrist back as far as you can go comfortably. Remember

that you should not be aided in bending or stretching by any devise

or other person. The muscles must do the work on their own. And you

must move gently. You are seeking to repair not to tear.

 

#5

 

Sit so that your arm is resting on the arm of a chair at your side,

or sit so your side is against a table and lay your forearm on the

tabletop. Your palm should be down on the tabletop or chair arm. Do

not put weight on your arm.

 

Keep your fingers relaxed. With your other hand, GENTLY lift the

middle and ring fingers together – just high enough so that the other

fingers begin to lift off the arm of the chair or tabletop.

 

Hold this until you feel the release.

 

#6

 

Standing. Put your hands together in the prayer position. Your

palms should be flat against one another. Your fingers should be

relaxed.

 

Press the base of your palms (heels of hands) together with some

firmness. Let your elbows come away from the sides of your body.

 

Now gently, keeping the heels of the hands together, press the heels

down toward the ground until you feel a slight pull. Wait for the

release. (You are standing straight….right? No slouching allowed.)

Keep your fingers relaxed and your shoulders relaxed and down.

 

Continue pressing toward the ground and wait to feel the release

before you move further down.

 

When your elbows and wrists form a parallel line to the ground, you

may go to the next step in this exercise.

 

Keep the heels of your palms pressing and rotate your hands so your

fingers are pointing away from you. Go slowly! Wait for each pull

point and each release point before you move further. When you have

reached your comfort level, rotate the tips of the fingers (still

keeping your palms together) back up and then toward you.

 

Slow increments. Wait for the pull. Wait for the release.

 

 

 

 

#7

 

Now lace your fingers together. Turn the hands so that your palms

are facing away from you. Straighten your elbows.

 

This is tough. Go slow. Feel the pulls and releases.

 

#8

 

Stay in the position from #7. Create a slight twist by raising one

arm. Go slowly. Wait for the pull…then release. Then go a little

further.

 

Now create a slight twist by raising the other arm. Go slowly. Wait

for the pull…then release. Then go a little further.

 

#9

 

Put your right arm in front of your body with your palm facing down

toward the ground. Place your left palm on top of the back of your

right hand and interlace your left fingers between your right fingers.

 

Slowly. Begin closing the fingers of your right hand. Some people

feel the pull or stretch in the skin (like tight skin). Wait until

that feeling eases and then continue.

 

Go slowly, increment by increment, until your fist is closed. Then

squeeze strongly and hold for 15 – 20 seconds.

 

Release the squeeze slowly. Everything is slow. Shake out both

hands and do #9 again with the other hand.

 

#10

 

Be easy and gentle.

 

Hold your hand over a table or desk so your fingers are hanging down

toward the table top with the palm of your hand facing you.

 

Do this very gently. If I find out my pianists are doing this

aggressively I will not be happy.

 

Slide one finger at a time forward while the adjacent finger is

sliding back on the table. Gently stretching and going absolutely no

further until you feel the release. Example: index finger forward…

while the middle finger goes back…then middle finger forward while

the index finger goes back. The lowering of your hand toward the

table should create the separation of the fingers. Do this for all

adjacent fingers on both hands. Gently, gently, gently.

 

 

 

#11

 

Okay, this is an important exercise - especially if the carpal tunnel

syndrome is stealing your fine coordination. However, this is also a

very sensitive exercise. If you can not go easy on yourself, wait

and do this exercise with me. I mean it!!

 

Rest your right elbow on a tabletop so that your hand is up in the

air. Let your wrist flop back.

 

Gently pull the right index finger back until you feel the movement

start to slow. This takes perception. It might just be an eighth of

an inch. Stop in this position and WAIT for the pull point to

develop. Did you get that? Wait for the pull point to come after

you have stopped. After the pull point comes wait for the release.

Then go further.

 

Do this with each finger and then switch and do it with the other

hand.

 

You are finished. Congratulations.

 

 

 

 

 

The exercises herein have been compiled by Dolly Paul, M.A., C.M.T.

for use by her students and clients. No remuneration is expected.

No copyright is held. Use these in good health and pass them freely

to others for their good health. If someone feels obliged to pay you

for these, do the right thing and donate the money to a good cause.

Life is short – we all make mistakes, but do your personal best to

play fair.