Journal of clinical medicine 2008:249-53.
Conservative treatment for carpal tunnel syndrome. Popescu S, Poenaru D, Galbeaza G, et al.The effectiveness of conservative treatments of carpal tunnel syndrome: splinting, ultrasound, and low-level laser therapies. The palm is facing upward and the exercise is performed in a slow and controlled manner.Exactly the same is done as for the wrist extension exercise above except the wrist and arm are the other way up.Do the same with wrist flexion – turn the wrist over so the back of the arm/wrist is resting on a table or bench and curl the wrist up towards you When you no longer have pain or numbness, you can do exercises to help prevent carpal tunnel syndrome from coming back.Start with 10 repetitions and gradually increase up to two sets of 20.Make sure the forearm is supported on a table, bench, or even your lap.Perform wrist extension using either a dumbbell (1-2kg) or a resistance band.These are more difficult than isometric exercises.Dynamic exercises are those which involve movement such as when using a dumbbell.Once you can achieve 10 reps of 10- second holds without any negative effects (either immediately or over the next 24 hours), move on.Do the same with wrist flexion – use the good hand to apply resistance as you try to flex the wrist.Hold each contraction for between 5 & 10 seconds, gradually increasing as required.Try to extend your wrist (bend it back), using the hand on top the resist the movement.Place the other palm on top of your hand (near the knuckles) These are very low-level exercises that should be used at the first point of strengthening.Start with isometric exercises which involve contracting the muscles against resistance, without movement.Hold for 10-20 seconds and repeat twiceĬarpal tunnel strengthening exercises Isometric carpal tunnel wrist exercises.Progress this exercise gradually over time to perform it with the arm straight.Again start with the elbow bent and apply some pressure with the other hand to feel a stretch on the underneath or inside of the arm.Gently bend the wrist so the fingers point upwards.Stretch 2-3 times a day and continue this throughout your rehabilitation program.Hold the stretch for 10-20 seconds and repeat twice.Progress to performing with the elbow straight (use a wall for overpressure if your other hand doesn’t reach!).Start off doing this with the elbow bent.Use the other hand to apply some pressure.Very gently bend the wrist forwards (i.e.Tendon injuries can sometimes cause carpal tunnel syndrome. Finally, normal strength is restored by dynamic exercises involving movement with resistance bands or dumbbell weightsĮxercises to stretch the muscles surrounding the wrist can help to ensure the tendons which pass through the carpal tunnel are in good condition.Later static strengthening exercises that do not involve movement.
CARPAL TUNNEL EXERCISES FULL
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