Best Stretches That Help Treat Carpal Tunnel Syndrome.

Updated on April 16th, 2020
Carpal Tunnel

What Makes Stretches An Excellent Choice for Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome(1) is a syndrome that presents itself with symptoms of numbness, tingling, and weakness in the wrist. When the pressure in the median nerve increases, you start showing signs of this syndrome.

With today’s work culture, which involves extensive use of hand and wrist movement, people at more risk of developing Carpal Tunnel Syndrome. Other factors that can contribute are – old age, arthritis, high blood pressure, pregnancy, bad posture, thyroid, diabetes, and in some really bad case is a tumor.

However, you can practice these stretches for carpal tunnel and watch its symptoms disappear.

Bizarre Myths Around Carpal Tunnel Syndrome

1. Most of the pain in our hands is caused by Carpal Tunnel Syndrome.

False! People often confuse pain in hands vs. Carpal Tunnel Syndrome because of the similarity of the symptoms. There are many other types of hand pains that affect the arm in a similar way like Carpal Tunnel Syndrome but aren’t the same.

2. Carpal Tunnel Syndrome was discovered in the 1990s.

False. This was first identified in the 1800s. The first surgery for Carpal Tunnel was done in the 1930s.

3. Carpal Tunnel only occurs amongst “office going” people.

Wrong. A lot of people who suffer from this condition haven’t worked at all.

4. Surgery can’t fix it.

Not true. However, in some extreme cases, surgery is required, which can fix the condition.

5. You can’t recover quickly from the surgery of Carpal Tunnel Syndrome.

False. You might be in pain and discomfort for a day or two after the surgery. In six weeks, you may resume a healthy life.

6. Carpal Tunnel can relapse after surgery.

It is highly unlikely to contract Carpal Tunnel Syndrome if you’ve undergone surgery.

[Read: How to Relieve Carpal Tunnel Pain]

How Can Stretching Help You in the Carpal Tunnel?

stretches for carpal tunnel
Image: ShutterStock

To ensure whether stretches work for your Carpal Tunnel Syndrome, you have to be guided by a doctor or physiotherapist. Carpal Tunnel Syndrome is a condition where your median nerve is compressed. Stretches for Carpal Tunnel focuses on engaging your hand and reducing the pressure on the main nerve- the median nerve.

There are different ways of stretching involved like bracing, splinting, and activities to alleviate the symptoms of this syndrome.

Stretches must be done regularly. If after exercising and stretching regularly, the pain doesn’t seem to go away, you must get yourself physically examined.

[Read: Essential Oils for Carpal Tunnel ]

Stretches for Carpal Tunnel Syndrome That You Could Try

hand positions

1. Hand Stretches for Carpal Tunnel

Hand Stretches for Carpal Tunnel

Stretching your hand is essential to do both- prevent and treat Carpal Tunnel Syndrome.

Place your hand in a prayer position with your back straight. Rotate it up and down and then on the right and left each.

Repeat each movement five times.

2. Prayer Stretch

Prayer Stretch
Image: Shutterstock

Stand by keeping your back straight. Put the palms joint together and place it under your chin around the waistline.

Keep it in that position until you start to feel a moderate stretch in your arms. Hold up to 30 seconds and repeat five times.

Stretches(2) for Carpal Tunnel in the Wrist

Put your arm in front with the palm facing the top. Then bend the palm with wrist facing downwards. Use the other hand, and bend the wrist further to stretch the hand. Repeat 2-4 times after holding for 4 seconds.

[Read:  Acupuncture for Wrist Pain ]

3. Wrist Strengthening Stretches for Carpal Tunnel

Place your arm forward with the palm facing down.

Use the other hand and stretch the wrist further until you feel an intense stretch in your hand. Hold it for a while and repeat four times.

4. Fingers to Palm Position-

Bend your hand in a way so that the fingers rest gently. Hold this for a few seconds and then open gently. Stretch the fingers gently while repeating this.

Things to Do and Avoid

  • Avoid lifting heavy weights when you’re suffering from Carpal Tunnel Syndrome.
  • Do your stretches for Carpal Tunnel Syndrome regularly.
  • Don’t jump to surgery the first time you experience such pain.
  • Don’t self-diagnose and make sure you check with a medical practitioner.
  • Do not work out when you have pain in your hands.
  • Do your stretches to prevent carpal tunnel syndrome regularly.

Bottom Line

A lot of people sleep with their wrists curled during the Carpal Tunnel Syndrome, and these pain symptoms can also disrupt your sleep. If home remedies don’t resolve it, you must rush to an orthopedic to avoid worsening of the situation. It’s important to treat the condition as soon as it occurs, to prevent problems in the future.

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