Carpal tunnel refers to the passageway in the wrist, through which the nerves and the flexor muscles of the hands pass. Carpal tunnel syndrome is a condition that is caused by the compression of the median nerve located in this passageway. This write-up provides a few exercises that can be performed to prevent this condition.
Carpal tunnel syndrome occurs when pressure builds on the median nerve that passes through the carpal tunnel. It gives rise to symptoms such as numbness, pain, and weakness in the fingers, wrist, and hand. Some patients may have to undergo corrective surgery in order to relieve pressure on the median nerve. However, it is not difficult to prevent the problem. In fact, performing certain exercises can prove to be highly beneficial.
Exercises
Hand Extension
- Extend both the arms in front of the body.
- Retract the arm, pointing the palms and the fingers towards the body.
- Maintain this position for 5-10 seconds.
- Relax and straighten the wrists and the fingers.
- Extend both the arms in front. While keeping the wrists straight, curl the fingers to make a fist, and squeeze tightly.
- Keep the fists in a tight clasp for a couple of seconds.
- Bend the wrists down towards the feet.
- Do not exert undue stress on the wrists, while you maintain your wrists in this position for 5-10 seconds.
- Relax for some time, before performing the exercise again.
- Repeat the exercise 8-10 times.
Loose Fist Clasp
This exercise is particularly effective for people undergoing the treatment for this syndrome.
- The first step is to make a loosely clasped fist with the right hand.
- Turn the palm side of the right fist up.
- Place the left palm on the right fist and try to push it downward.
- The right hand that is curled in a fist must resist the pressure exerted by the left palm and try to maintain the equilibrium. The right wrist must be straight the entire time while pressure is exerted by the left palm.
- After 5-10 seconds, stop exerting pressure on the fist made by the right hand.
- Now, turn the right fist so that the knuckle of right thumb is facing up. Now repeat steps 3, 4, and 5.
- Make a fist, and turn the right fist such that its palm-side is facing the ground.
- Place the left palm on the back of the right fist across the knuckles and try to push the right fist downward.
- Repeat the steps 4 and 5.
- When the steps with the right fist are finished, repeat the steps by forming a fist with the left hand.
Clinical studies suggest that people with erratic movements of wrists are more prone to be affected by this syndrome. Yoga is known to be highly effective in preventing this disorder. Regular exercise combined with safe work habits and planned ergonomics can prove to be highly beneficial.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
