How to Stretch To Prevent Carpal Tunnel Syndrome

By vetochemicals | May 30, 2011 | 2 Comments | Rating: 2

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Practice these exercises hourly to Prevent Carpal Tunnel

Stretching the wrists, hands, arms and shoulders can help to minimize and even to prevent carpal tunnel syndrome especially if your work involves repetitive motions. Learn the simple exercises that can be performed daily and throughout the day to lengthen the tendons which are swollen and compressed with carpal tunnel. Stretching also helps to decompress the median nerve which is the main nerve affected with carpal tunnel syndrome.

Difficulty: Easy

Instructions

Things You'll Need:

Time for stretching exercises

Knowledge

Desire to prevent carpal tunnel syndrome

Step 1

Place arms outstretched in front of body. Raise hands so that fingertips reach the ceiling. Gently stretch hands back towards the face as far as comfortable while keeping the arms straightened and hold for 10-15 seconds. Bring arms down to sides of body and then repeat this stretch again.

Step 2

Continuing to hold arms outstretched in front of body, bend hands down so that fingertips point to the floor while keeping the arms straightened. Hold this stretch for 10-15 seconds. Bring arms back down to sides of body and then repeat this stretch again.

Step 3

With arms outstretched in front of body, bend thumbs inward towards palm of hand, use forefinger to further stretch thumb until a comfortable stretch is felt. Hold this stretch for 10-15 seconds to elongate the tendons in the hands and wrists and to prevent carpal tunnel syndrome.

Step 4

With arms outstretched in front of body, rotate hands in a counter clockwise circle for 10-15 seconds. Repeat going in a clockwise direction and continue for an additional 10-15 seconds.

Step 5

Stand straight and face a wall or other flat surface. Press palms into the wall at eye level and push gently until a light stretch is felt in the wrists, arms and shoulders. Hold for 10-15 seconds. Relax to a normal position and repeat this stretch again.

Step 6

Press both palms together with fingers aiming towards the ceiling. Lift arms at the elbow and press the palms together tightly to get a good stretch in the wrist area holding for 10 seconds. Rotate the palms towards the front of your body and then away from your body as you continue to press the palms tightly. Hold each stretch for 10 seconds.

Step 7

Take one arm and cross over breast area. Use the other arm to hold the elbow area to assist the stretch to the shoulder and upper arm. Hold this stretch for 10-15 seconds and repeat with the other arm.

Step 8

Repeat these stretching exercises hourly to reduce the chances of carpal tunnel syndrome and to help to prevent carpal tunnel problems if engaging in any repetitive work such as online writing, hairdressing, massaging, cooking, cleaning, etc.

Tips & Warnings

• Seek medical attention if numbness, tingling or pain persists in hands, wrists or arms

• Apply a heat pad to wrists and hands to increase circulation or wear a wrist support
  

• Stretching should not cause pain, stop and rest if pain ensues

• Adding yoga to the routine exercise regime will increase the body's overall stretching and help to prevent carpal tunnel

• Use an ice pack to sore wrists, hands or arms to reduce swelling and pain

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Comments

Jul 15, 2011 1:54am

eileen
Will bookmark this so as to do more exercise. I have been lazy so this article has been a timely reminder.

Feb 1, 2012 10:39pm

healthy1chef
I know now that I need to start doing more of these exercises with my chef job and writing too, great share and a thumbs up! Cheers.

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Stretches to Prevent Carpal Tunnel