carpal tunnel exercise

by Nathan Wei, MD, FACP, FACR

Nathan Wei is a nationally known board-certified rheumatologist and author of the Second Opinion Arthritis Treatment Kit. It's available exclusively at this website... not available in stores.

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Carpal Tunnel Syndrome (CTS) is a condition that affects the hand and the wrist.

It can result from injury to the wrist - dislocated or broken wrist bones or sprains. Carpal tunnel syndrome can also be caused by diabetes, rheumatoid arthritis or thyroid disease. Those who are at increased risk are computer users, violinists, golfers, meat packers, assembly line workers, hair stylists and mechanics since they perform the same hand movements repeatedly. It leads to difficulty in performing tasks such as fastening buttons, turning keys and unscrewing bottle tops. Nearly 8 million Americans suffer from CTS. It has been noticed that three times as many women suffer from CTS as compared to men. There are carpel tunnel exercises that you can perform to prevent it. These exercises do not take long and do not require any equipment.

The carpal tunnel is a channel in the palm side of the wrist. The bones of the wrist are arranged in a semi-circle and a tough ligament called the carpal ligament forms a roof, creating a passageway known as the carpal tunnel. The tendons that we use to bend the fingers and wrist and the median nerve run through the carpal tunnel. This is one of two nerves that allow feeling in the hand. The median nerve also controls some of the muscles that move the thumb. It also provides sensations of temperature, pain and touch from the hand to the brain as well as sweating of the hand. CTS results when the tunnel walls are compressed, thereby putting pressure on the nerve. Carpal tunnel syndrome is particularly associated with tasks that involve:

• Repeated wrist movement
• Awkward hand positions
• Strong gripping
• Stress on the palm
• Use of vibrating tools

Symptoms of this condition usually start gradually - frequent burning, tingling, pins and needles or itching and numbness in the palm of the hand and the fingers especially the thumb and the index and middle fingers. In time, these symptoms can spread to the arm and shoulder. They tend to worsen at night or first thing in the morning since many people sleep with flexed wrists. Carpal tunnel syndrome can affect one or both hands and the severity of the symptoms can vary. The hand muscles may become weakened, making it difficult to grip objects. It can also result in permanent loss of feeling. Fine finger movements, such as writing, may become increasingly difficult. In extreme cases patients might feel tingling during the day and the muscles at the base of the thumb may waste away. In some chronic cases people are unable to tell between hot and cold by touch.

Carpal tunnel exercises should be done by individuals who perform hand-intensive jobs. These exercises should be performed at the start of each workday and during a break. It reduces the amount of pressure on the median nerve in the carpal tunnel and prevents injury. A few important exercises for avoiding the carpal tunnel syndrome are discussed below

This exercise should be performed at the start of each workday and after each break. The exercise decreases the amount of pressure on the median nerve in the carpal tunnel.

Workers with hand-intensive jobs should do a five-minute exercise warm-up before starting work, just as runners stretch before a run to prevent injury. The exercises are:

• Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5.

The exercise should be repeated 10 times. Then workers should let their arms hang loosely at their side and shake them for a couple of seconds.