Carpal tunnel exercise program to prevent or treat CTS.
The program below includes strengthening & flexibility exercises & offers a range of exercise options.
Carpal tunnel exercise chart
1)Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5.
2)Straighten both wrist and relax fingers for a count of 5
3)Make a tight fist with both hands. Hold for a count of 5.
4)Straighten both wrists and relax fingers for a count of 5.
5)Then bend both wrists down while keeping the fist. Hold for a count of 5.
6)Let your arms hang loosely at your side and shake them for a couple of seconds.
7)Movement #1 Circles - For wrist flexibility.
Carpal tunnel exercise to strengthen fingers, hands & forearms.
Use weights if available or soup cans or whatever. Perform slowly.
8)Wrist Strengthening Exercises #1
Use weights if available or soup cans or whatever. Perform slowly 10 reps.
9)Wrist Strengthening Exercises #2
Use weights if available or soup cans or whatever. Perform slowly 10 reps.
#10: Fully extend all fingers by fanning them all out, alternating this movement with tight fist clinches for five repetitions. Moving joints through their full range of movement help to increase flexibility in the joint, whether it is the finger, wrist, or shoulder.
#11:To reduce tension in the thumb and maintain maximum thumb strength and flexibility, grasp the flesh between the thumb and forefinger of your right hand with the thumb and forefinger of your left hand. Gently squeeze this tissue while slowly closing your fingers and thumb, hold the position for 5 to 10 seconds, slowly open your right hand and hold for 5 seconds. Then repeat the process on the left thumb.
#12: This exercise will increase mobility of the forearm, wrist, and hand.
#13:This exercise will also increase mobility of the forearm, wrist, and hand. For neck/shoulder stretches, you can roll your shoulders forward for several seconds, repeat this rolling it back, and shrug it up & down. Make the shoulder go through full range of movement. Stretching occurs when holding each position for duration of 10 seconds.
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Additionally, you can hold a broomstick horizontally, at a comfortable point & simply rotate wrists, clockwise, then counterclockwise.
After, strengthening exercises, do some of the above stretching exercises as a finisher.
Carpal tunnel & yoga
Typical yoga routines may be the best carpal tunnel syndrome exercises. Many yoga postures & movements strengthen & stretch fingers, hands & wrists making it perfect for preventing carpal tunnel.
Additionally, yoga benefit’s the whole body & tranquilizes the mind.
However, beware that certain positions, like “down dog” may aggravate an existing condition.
Consult your doctor & yoga instructor for guidance.
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