forearm extension

6 effective exercises for carpal tunnel syndrome

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forearm extension

6 effective exercises for carpal tunnel syndrome


6 effective exercises against carpal tunnel syndrome - these exercises can lead to less pain and improved function, which can increase quality of life and energy levels. These exercises strengthen the wrists, forearm muscles and internal hand muscles with the aim of providing better function, less pain and counteracting aggravation.

 

Wrist pain and carpal tunnel syndrome can greatly affect quality of life and ability to work. Unfortunately, it is often the case that you wait too long before tackling the problem and then it has often developed into a stage where it requires extra effort to do something about - therefore we always recommend that you take symptoms and ailments in hand , wrist and elbow in all seriousness and seeking treatment, as well as beginning with custom exercises to counteract the problem. You should preferably bring your hand and wrists into retirement - so do not take them for granted. Therefore, in this article we have chosen to focus on how you can strengthen your wrists, stretch your hand muscles and keep them generally functional and strong. There is also a high focus on elbow function, as this is known to contribute to or aggravate wrist problems.

 

If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.

 

Stretching the wrist

Wrist stretching

Line 1: This stretching exercise stretches the wrist and forearm, especially towards the medial aspect (inside of the arm and elbow) - it is designed to counteract medial epicondylitis (golf elbow) and wrist ailments. Hold the stretch for 20 seconds and repeat in 3 sets.

Line 2: Hold the arm as shown in the picture and stretch the wrist gently inwards - here it is not important to touch as much as possible, but rather be as careful as possible at the beginning, and then increase as you feel that the muscle and forearm become more cooperative. You should feel that it stretches on the upper side of the wrist, but most of all in the elbow and the outside of the elbow. This stretch is designed specifically for lateral epicondylitis (tennis elbow), but is very suitable in our exercise program against carpal tunnel syndrome. Clothes in 20 sekunder over 3 sets.

 

2. grip Training

Press a soft ball and hold for 5 seconds. Perform 2 sets with 15 repetitions.

Soft balls

 

3. "Prayer" stretching

Prayer-stretching

Start with your hands folded in front of your body approximately at chin height. Then slowly lower your arms down while moving your palms towards each other - until you feel a slight or moderate stretch in your forearms and wrist. Hold the stretch in 20-30 seconds i 3-4 sets.

 

 

4. Standing rowing

Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other. A healthy shoulder and shoulder blade function is very important for elbows, wrists and hands.

standing rowing

This exercise is excellent when it comes to activating the muscles within the shoulder blades and around the shoulder blades. Including rotator cuff, rhomboidus and serratus muscles. Do the exercise with 10 repetitions over 3 sets.

 

5. Wrist mobilization in flexion and extension

This is an easier exercise for those who are more severely affected by carpal tunnel syndrome and that can be a good start before moving on to the other exercises. Bend your wrist into flexion (forward bend) and extension (back bend) as far as you can get. Make 2 sets with 15 repetitions.

Wrist flexion and extension

 

6. Forearm pronation and supination strengthening 

Hold a soup box or the like (preferably a small weight with thin handles) in your hand and bend your elbow 90 degrees. Slowly turn the hand so that the hand is facing upwards and slowly turn back to face down. Repeat 2 sets with 15 reps.

Light weight training

How often should I do the exercises?

It all depends on yourself. Find out what's right for you in the beginning and build slowly but surely in the future. Remember that exercises can lead to soreness at first, as you actually gradually break down damaged areas (damage tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process.

 

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here . If you have any questions, just contact us.

 

NEXT PAGE: - Pain in the wrist? You should know this!

Wrist extension

Current self-measures: - Compression glove with inlaid TENS / current treatment (Opens in new window)

If you are very bothered, this can be a useful self-help. Click on the link above to read more about the wrist rest / compression glove which also has the option of TENS / power treatment.

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these exercises as well: - 6 Strength Exercises for Stronger Hips

Hip Training

 

Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 


Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page, then we'll fix one discount coupon for you.

Cold Treatment

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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

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1 answer
  1. Tille says:

    Hello. I operated on my wrist two weeks ago for carpal tunnel syndrome and was wondering if you guys have any tips on exercises I can do now after taking the stitches? Have heard that it is wise to start with exercises when the stitches are taken. Thanks for what I can get from answers and tips on things I can do. From Tilla

    SVAR

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