At Home Exercises for Helping Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is a common condition that can cause pain, numbness, and tingling in the hand and wrist, often affecting daily activities and overall quality of life. While professional medical intervention is crucial for proper management and treatment of CTS, incorporating at-home exercises can also play a significant role in alleviating symptoms and preventing further progression of the condition. In fact, combining professional medical care with at-home exercises can often achieve the best outcomes.
Sufferers of carpal tunnel syndrome, certain stretches and exercises may reduce your pain. These exercises for carpal tunnel syndrome can help by relieving the pressure that is being put on your median nerve. These exercises are easy to do, and do not require any special training or equipment. They can even be performed at your desk or while watching TV.
Regularly performing carpal tunnel syndrome exercises can not only alleviate numbness, stiffness, and pain in the fingers and hand – but in some cases they can lower your chances of needing surgery. But keep in mind that non-surgical treatments – such as exercise – are typically more likely to help if you have had only mild to moderate carpal tunnel symptoms for less than 10 months.
Carpal Tunnel Exercises
At-home exercises designed to relieve the symptoms of CTS can help improve flexibility, strengthen the muscles around the carpal tunnel, and reduce pressure on the median nerve. These exercises can include nerve gliding exercises, wrist flexor stretches, and strengthening activities for the hand and wrist. However, it is essential to consult with a hand and wrist specialist before starting any exercise regimen to ensure that the exercises are appropriate for your specific condition and to avoid any potential harm. Dr. Rehman and her team can provide personalized recommendations and guidelines for safe and effective at-home exercises.
These exercises should be performed several times throughout the day. If possible take a short break and do them every hour or two while at work. Remember to do them in the evening as well – while watching TV or taking a break from your phone or computer.
Carpal Tunnel Exercise #1: Spider Pushups
A cute way to think of this simple stretching exercise is “spiders doing pushups on a mirror.”
- Start with your hands together in a prayer position
- Spread your fingers apart as far you can without pain or discomfort
- Make a “steeple” by separating the palms of your hands, but keeping your fingers together
- Press palms back together
- Repeat several times
Carpal Tunnel Exercise #2: The Shake Out
This exercise for Carpal Tunnel Syndrome is so simple that it barely requires any instructions.
Simply shake your hands like you’ve just washed them and you are trying to air dry them!
Doing this for a minute or two every hour will help keep the flexor muscles of your hands getting cramped and tight during the day – which keeps pressure of your median nerve.
Carpal Tunnel Exercise #3: Stretch Armstrong
This last exercise for Carpal Tunnel Syndrome is the deepest stretch of the set:
- Place one arm straight out in front of you
- Keep your elbow straight, with your wrist extended
- Palm facing the floor
- Spread your fingers slightly
- Use your other hand to apply gentle pressure to the downward-facing hand
- Push your wrist and fingers downward as far as you’re able
- Hold for about 20 seconds
- Repeat 2 or 3 times every hour if possible
Remember that stretching is an important part of any healthy routine – in addition to being especially beneficial for carpal tunnel syndrome.
These are just a few of many stretches that Dr. Rehman and our Physical Therapy staff can teach you – so don’t limit your exercise regimen to just the exercises on this list!
West Bloomfield Area Carpal Tunnel Syndrome Doctor
While at-home exercises can be beneficial, they should not replace professional medical care. It is crucial to have a comprehensive evaluation by a hand and wrist specialist like Dr. Uzma Rehman to determine the severity of your condition and to develop an appropriate treatment plan. Early intervention can prevent long-term complications and ensure a quicker recovery.
If you suspect you have carpal tunnel syndrome, contact Dr. Rehman’s office to schedule a consultation and learn more about effective treatments and at-home exercises tailored to your needs.
As with most medical conditions, early detection, awareness, and a prevention or treatment plan is the most effective way to combat the effects of conditions like carpal tunnel syndrome – and prevent long term complications.
Dr. Rehman will assess your individual situation, and prescribe the treatments that are best for your condition.
