Do you suffer from pain, tingling, or altered sensation through your hand? Have you noticed that this is worse with repetitive movements, such as bending your wrist all the time, with ironing or potentially using the computer, then you may be struggling with carpal tunnel syndrome.
This blog is going to take you through three easy exercises for you to help with carpal tunnel syndrome at home.
Exercise 1: forearm stretching
Have your arm out nice and straight, palm up to the ceiling, bringing your fingers down to the floor. Push through your fingers to provide a nice stretch through your forearm. A stretch is usually held between 10 to 20 seconds, and you can do this as much as you can.
Another good one to do is bringing your palm face down to the floor and exactly the same, but this time we’re now stretching the top of the forearm just to keep everything nice and loose through that lower part of the arm.
Exercise 2: range of movement
We want to keep everything moving, because if you have any swelling, then it will help get rid of it and it will help keep your movement, which is very important. The exercise is alphabet writing, or name writing with your wrist. Nice and big movements, getting it moving as much as you can, as big as you can, and that should help keep your range of movement up in your wrist. You can do that as much as you want throughout the day.
Exercise 3: grip strength
The last one is a strength exercise. So those with carpal tunnel syndrome usually notice that they have reduced grip strength. So what we need to do is try to work on increasing the grip strength and keeping it. So if you have a ball at home; a stress ball, a tennis ball, a massage ball, if you don’t have a ball, maybe some that you can squeeze. So maybe a towel. If you pop that into your bad hand, and then you’re going to squeeze and hold for around 10 seconds, or you can just constantly squeeze and release 10 a time and do this throughout the day.
Give these a go. If you are still struggling after completing those, then make sure to book online for a consultation today.
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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.
