The correct exercises for carpal tunnel syndrome target the flexor tendons of your forearm. These are the structures responsible for causing this disorder to begin with.
But these tendons are quite long, extending from the forearm to the fingertips. Therefore, only the proper type of exercises can adequately stretch these tendons. Here's how to do them...
The tendon exercises outlined below have multiple benefits. They include:
The exercises below are highly effective against even the most intense symptoms of carpal tunnel syndrome. Such symptoms include pain, numbness, tingling, soreness, and weakness in the hand and fingers.
Best of all, the exercises only take 1 minute to complete. This should fit into your work schedule instead of interfering with it.
Important Note: The 4 exercises below must be performed in the sequence given. That's so they can sequentially stretch your fingers, hand, forearm, and thumb.
If your symptoms are mild or moderate then these exercises for carpal tunnel syndrome should be performed
each day, every 1-2 hours. They're especially important to do while working with your hands. And they're even more crucial to perform if you use your hands extensively at work.
Severe carpal tunnel symptoms interfere with every aspect of your life. The intensity is so great that there's no rest from them. Therefore, severe symptoms require even more intense therapy.
Do these exercises for carpal tunnel syndrome each day, every hour. And as you work with your hands, doing them more often is even better.
In addition, severe symptoms require the additional help of
night bracing and
myofascial release massage. Work these into your exercise routine.
Who needs these exercises? For carpal tunnel symptoms that have just begun or have been present for many months, these exercises will work for everybody. And you should begin them right away before symptoms worsen.
But if you don't have symptoms yet, you may be at high risk for getting this disorder. That means prevention is crucial. So begin your exercise routine now to keep symptoms from ever appearing.
The major risk factors for getting carpal tunnel syndrome include:
Finger exercises for carpal tunnel syndrome direct the stretching forces to the part of the flexor tendons running through the fingers.
If you do this exercise properly you’ll feel all of your finger joints stretching.
The wrist is where all of your flexor tendons converge and run through the carpal tunnel space. So stretching them here is crucial.
Doing this exercise properly will feel like there’s pulling around your wrist joint.
The forearm stretch is important because most of your flexor tendons’ mass is inside the lower forearm area.
When properly done, this exercise will make your entire lower forearm area feel stretched.
Don’t neglect your thumbs! Most exercises for carpal tunnel syndrome don’t include the thumbs. But they’re important because the thumb is the finger most often cited as being painful or tingly.
When properly done, this exercise makes your thumb feel a bit sore. But this is normal, and the soreness will subside faster as you get more accustomed to this exercise.
