Guest guest Posted March 12, 2010 Report Share Posted March 12, 2010 I found a great overview of exercises to share if you have carpal tunnel. I've used them for a couple weeks and it makes a big difference. Lee Carpal Tunnel Exercises by Dr. Christian Walker www.aboutcarpaltunnelsyndrome.info Introduction Carpal tunnel exercises should be an important part of your daily exercise regimen, not only if you already have carpal tunnel syndrome, but to prevent it as well. Essentially, carpal tunnel exercises are broken down into exercises of the wrists, fingers and hands, forearm, and neck and shoulders. Carpal Tunnel Exercises for the Wrist These carpal tunnel exercises are intended to relieve pressure inside the carpal tunnel directly. Exercise 1 All carpal tunnel exercises start with a range of motion maneuver. For the right hand, interlock your fingers and flex and extend the right wrist as far as possible without being painful. Then move the right wrist side to side. Hold each bend for 5 seconds. Repeat this 5 times, and then switch hands and repeat. Exercise 2 Make a loose right fist with the palm up and use the left hand to press gently down against the clenched hand. Resist the force with the closed right hand for 5 seconds. Be sure to keep the wrist straight. Turn the right fist palm down and press the knuckles against the left open palm for 5 seconds. Turn the right palm so the thumb side of the fist is up and press down again for 5 seconds. Repeat these carpal tunnel exercises with the left hand. Exercise 3 Hold one hand straight up in front of you at shoulder height with your fingers together and palm facing outward (like making a " Stop! " motion). With the other hand, bend the hand being exercised backward with the fingers still held together and hold for 5 seconds. Spread the fingers and thumb while the hand is still bent back and hold for another 5 seconds. Repeat these carpal tunnel exercises 5 times for each hand. Exercise 4 Hold the second and third fingers up and close the others. While holding your hand steady, draw 5 clockwise circles in the air with the two finger tips. Similarly draw 5 more counterclockwise circles. Repeat these carpal tunnel exercises with the other hand. Carpal Tunnel Exercises for the Fingers and Hand Exercise 1 Tightly clench the fingers of one hand into a fist. Release the fingers while fanning out the fingers. Repeat this 5 times. Repeat these carpal tunnel exercises with the other hand. Exercise 2 To exercise the thumb, bend it against the palm of the same hand beneath the little finger and hold for 5 seconds. Spread the fingers apart with the palm up and hold for 5 seconds. Repeat these carpal tunnel exercises with the other hand. Exercise 2 Gently pull the thumb out and back and hold for 5 seconds. Repeat these carpal tunnel exercises with the other hand. Carpal Tunnel Exercises for the Forearm Place the hands together in front of the chest with fingers pointed upward in a prayer-like position. Keep the palms flat together and then raise the elbows to stretch the forearm muscles. Stretch for 10 seconds. Gently shake the hands limp for a few seconds to loosen them. Repeat these carpal tunnel exercises frequently when the hands or arms tire from activity. Carpal Tunnel Exercises for the Neck and Shoulders Exercise 1 Sit upright and place the right hand on top of the left shoulder. Hold that shoulder down and slowly tip your head down toward the right. Keep your face pointed forward or turned slightly toward the right if possible. Hole this stretch gently for 5 seconds. Repeat these carpal tunnel exercises on the other side. Exercise 2 Stand in a relaxed position with your arms at the side. Shrug the shoulders up and then squeeze the shoulders back. Then stretch the shoulders down and then press them forward. You're basically making circular motions with your shoulders. Do this for 5 rotations. The total time for these carpal tunnel exercises should last about 10 seconds. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 13, 2010 Report Share Posted March 13, 2010 It can also be permanently cured with homeopathy. I had this direct experience and with treating others Liz , " leefortenna " <leefortenna wrote: > > I found a great overview of exercises to share if you have carpal tunnel. I've used them for a couple weeks and it makes a big difference. > Lee > > > Carpal Tunnel Exercises > by Dr. Christian Walker > www.aboutcarpaltunnelsyndrome.info > > Introduction > > Carpal tunnel exercises should be an important part of your daily exercise regimen, not only if you already have carpal tunnel syndrome, but to prevent it as well. Essentially, carpal tunnel exercises are broken down into exercises of the wrists, fingers and hands, forearm, and neck and shoulders. > > > Carpal Tunnel Exercises for the Wrist > > These carpal tunnel exercises are intended to relieve pressure inside the carpal tunnel directly. > > Exercise 1 > All carpal tunnel exercises start with a range of motion maneuver. For the right hand, interlock your fingers and flex and extend the right wrist as far as possible without being painful. Then move the right wrist side to side. Hold each bend for 5 seconds. Repeat this 5 times, and then switch hands and repeat. > > Exercise 2 > Make a loose right fist with the palm up and use the left hand to press gently down against the clenched hand. Resist the force with the closed right hand for 5 seconds. Be sure to keep the wrist straight. Turn the right fist palm down and press the knuckles against the left open palm for 5 seconds. Turn the right palm so the thumb side of the fist is up and press down again for 5 seconds. Repeat these carpal tunnel exercises with the left hand. > > Exercise 3 > Hold one hand straight up in front of you at shoulder height with your fingers together and palm facing outward (like making a " Stop! " motion). With the other hand, bend the hand being exercised backward with the fingers still held together and hold for 5 seconds. Spread the fingers and thumb while the hand is still bent back and hold for another 5 seconds. Repeat these carpal tunnel exercises 5 times for each hand. > > Exercise 4 > Hold the second and third fingers up and close the others. While holding your hand steady, draw 5 clockwise circles in the air with the two finger tips. Similarly draw 5 more counterclockwise circles. Repeat these carpal tunnel exercises with the other hand. > > > Carpal Tunnel Exercises for the Fingers and Hand > > Exercise 1 > Tightly clench the fingers of one hand into a fist. Release the fingers while fanning out the fingers. Repeat this 5 times. Repeat these carpal tunnel exercises with the other hand. > > Exercise 2 > To exercise the thumb, bend it against the palm of the same hand beneath the little finger and hold for 5 seconds. Spread the fingers apart with the palm up and hold for 5 seconds. Repeat these carpal tunnel exercises with the other hand. > > Exercise 2 > Gently pull the thumb out and back and hold for 5 seconds. Repeat these carpal tunnel exercises with the other hand. > > > Carpal Tunnel Exercises for the Forearm > > Place the hands together in front of the chest with fingers pointed upward in a prayer-like position. Keep the palms flat together and then raise the elbows to stretch the forearm muscles. Stretch for 10 seconds. Gently shake the hands limp for a few seconds to loosen them. Repeat these carpal tunnel exercises frequently when the hands or arms tire from activity. > > > Carpal Tunnel Exercises for the Neck and Shoulders > > Exercise 1 > Sit upright and place the right hand on top of the left shoulder. Hold that shoulder down and slowly tip your head down toward the right. Keep your face pointed forward or turned slightly toward the right if possible. Hole this stretch gently for 5 seconds. Repeat these carpal tunnel exercises on the other side. > > Exercise 2 > Stand in a relaxed position with your arms at the side. Shrug the shoulders up and then squeeze the shoulders back. Then stretch the shoulders down and then press them forward. You're basically making circular motions with your shoulders. Do this for 5 rotations. The total time for these carpal tunnel exercises should last about 10 seconds. > Quote Link to comment Share on other sites More sharing options...
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