9 Exerts You Can Do To Help Prevent Carpal Tunnel Syndrome

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Have you experienced a numb, tingling sensation either through your fingers or in the area between your neck and shoulders? If you have been observing a persistent ache, you should probably learn about carpal tunnel syndrome.

This medical condition could be caused by a variety of factors including diabetes, pregnancy, hypothyroidism, and obesity but it’s generally experienced when the median nerve is compressed and pinched.

In an exclusive guidebook below, we outline some of the best exercises you can try if you’re looking to prevent ache in your hands, wrist, shoulders, and limbs. While these exercises should never replace the relevant recommendations of a medical professional, they’re a good way to keep yourjointsand muscles limber like these stretchings that could help to prevent bunions.

Compiled from physical therapy experts like Chad Madden, and from organizations like Palo Medicaland Healthline, these exercises help stretch the median nerve.

Scroll further to insure the steps for each workout, and let us know what you think in the comments below!

First, let’s understand where the ache is coming from…

LittleThings/ Maya Borenstein

When you have carpal tunnel syndrome, it means that there is something problematic with your median nerve. This is the nerve that offer feeling for the thumb, the index finger, middle thumb, and half of the ring finger.

In your body, the nerve starts traveling from the space between the top of your neck and the collar bone. It moves down your limb, through the front of the elbow, and into the hand.

The “carpal” is the grouping of the eight bones in your wrist, and is located at the base of your palm. The median nerve travels through the carpal, underneath a little sheath.

When this nerve becomes pinched usually fromhighly repetition chores, like working with vibrating tools, or typing often away at the computer you may start to feel ache in the flesh area beneath the thumb and through the fingers. But you could also feel pressure in your neck, above the shoulders, and through your arm.

Longtime CTS can lead to permanent nerve damage, and atrophy of the muscles, so it’s important to make this condition a priority.

If you are experiencing numbness or tingling in either of these body parts, try out some of the helpful stretch exercises below to stretch the median nerve.

Exercise# 1: Spiders Doing Pushups On A Mirror

Exercises

LittleThings/ Maya Borenstein

First, put your hands in a “prayer” position. Spread your fingers as far apart as you can, and push your palms away from each other, starting with the thumbs and pinkies. Keep your fingers together. Repeat for a couple of minutes. Stretch out one limb in front of you. Keep your elbow straight-out, extend your wrist, and have the fingers face the floor. Spread your fingers slightly. Use the other hand to apply gentle pressure to the downward facing hand. Stretch your wrist and fingers as far as possible. Hold this position for about 20 seconds. Switch hands and recur for a couple of times. Extend your limbs beside the body, and bend the elbows. Writhe your wrists into your armpits, and have the palms facing away from the body. Have the fingers point downwards. Straighten your back and lift your chest. You should feel the stretch in the back of your hands. Hold for 20 seconds, and recur. This can be done either standing or seated. Reach one arm in front of you, maintaining the hand parallel to the ground. Flex the wrist back, with the palm facing forward. Spread your fingers broad, and gently pull on the thumb. Repeat with all your fingers, and hold each for a few seconds. This can be done either standing or seated. Simply bend one wrist downwards, with your fingers pointing to the ground. Use your other hand to apply pressure to the hand, as if you’re “pushing” on it. Repeat each tug for 20 seconds, and switch to the other hand. Extend both of your limbs, and straighten both wrists. Relax the fingers. Attain a tight fist with both hands. Bend both wrists downwards, and hold for five seconds. Afterward, straighten both wrists and relax the fingers. Hold for five seconds, and recur the workout. Stretch out one limb, maintaining the elbow straight-out and the palm facing upwards. Move your head away from your hand, and lean your ear to the opposite shoulder. Hold for 30 seconds, and recur three times. You can also try leaning your palm flat against a wall. Stretch our one limb in front of you, and make a fist. Hold for five seconds. Next, flatten our your palm, and hold for five seconds. Then, make a “C” shape with your hand, and hold for another five seconds. Turn your palm upward and hold for five seconds.

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