Health Fitness admin  

Exercises for the prevention of carpal tunnel syndrome

Since computers and other technologies are such an important part of our lives today, the risk of developing carpal tunnel syndrome is simply too high to ignore.

As you type on the keyboard and move your mouse for hours on end every day, the carpal tunnel tissue can swell and put pressure on the median nerve. The result is a pinched nerve in the hand. If left untreated, it can cause permanent nerve damage.

Make Carpal Tunnel Exercises Part of Your Daily Routine

According to the American Academy of Orthopedic Surgeons **, you should perform five-minute warm-up exercises for carpal tunnel prevention before you start using your keyboard and mouse. The exercises include:

1. Stretch your arms out in front of you, your wrists and hands straight up as if you were standing, and hold for five seconds.

2. Keeping your wrist straight, relax your fingers.

3. With your arms still extended, clench your fists with both hands.

4. While keeping your fists clenched and your arms straight, bend both wrists down and hold for five seconds.

5. Now stretch your wrists and relax your fingers. Hold the position for five seconds.

6. Repeat exercises 1-5 10 times. After the 10th time, allow your arms to relax at your sides while shaking your hands for a few seconds.

** American Academy of Orthopedic Surgeons

Do the exercises several times a day to help prevent problems from developing. Maintaining good posture at all times is also helpful in preventing carpal tunnel syndrome. Keep your spine against the back of the chair, your shoulders relaxed, your elbows at your sides, and your wrists straight. Keep your hands and wrists in a comfortable and relaxed position while writing. Reduce mouse use and make sure you’re working in an ergonomic workspace.

If you have:

• tingling and numbness in the thumb, index and middle fingers,

• tingling in all fingers,

• tingling only in the thumb or middle finger,

• pain and pain in the hand,

• pain in the forearm that may radiate to the shoulder or back, and / or

• clumsiness or weak grip,

You may have carpal tunnel syndrome. Do not delay treatment.

If you have symptoms of carpal tunnel syndrome, treatment may not require surgery. Simply resting your hand, wearing a wrist strap, and taking medicine can provide relief. However, if your symptoms persist for at least 8 weeks and a test shows that you have a pinched nerve, surgical treatment may be your best option for hand pain relief.

Leave A Comment