Preventative Carpal Tunnel Stretches

Preventative carpal tunnel stretches should be done regularly throughout the day. You should do the exercises whether you are feeling symptoms, pain in your hand, wrist or not. Carpal tunnel exercises should be performed at the start of each work day and during a break carried out three to five times a week to prevent injuries. Discussed below are also few reminders on how to avoid carpal tunnel syndrome. Preventative carpal tunnel stretches are designed to stretch the forearm muscles, the tendons in the wrist and hand and reduce tension on tendons that pass through the carpal tunnel. They may also help strengthen the muscles and prevent injuries.

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Some signs and symptoms of carpal tunnel syndrome include pain, tingling, burning and numbness of the hand. Below you will learn some of the carpal tunnel syndrome relief exercises that will help you prevent problems.

CTS results when the tunnel walls are compressed, thereby putting pressure on the nerve. CTS is a syndrome. That means that it’s a collection of symptoms. CTS can also occur when a repetitive job is being done, such as typing, computer work, etc. RSI is another term which mean repetitive strain injury.

Proper ergonomics in the workplace will also help prevent CTS. There are ergonomic chairs, keyboards and more that all help to prevent this disorder.

Wrist rests and other devices are commonly used to support the wrists when there is a pause during typing. However, such devices, while relieving stress and strain on muscles and joints in some circumstances, do nothing to strengthen or rehabilitate the muscles and joints to avoid injury, or to rehabilitate from prior injury.

Here are preventative carpal tunnel stretches that can be made on the comforts of your own office chair. These should be done by individuals who execute hand-intensive jobs or repetitive motions (RSI).

preventative carpal tunnel stretchesPreventative carpal tunnel stretches 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 preventing carpal tunnel syndrome.

1. Loosen 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. Wrist exercise stretch carpal tunnel syndrome.

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 preventative carpal tunnel stretches 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 preventative carpal tunnel stretches.

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