Exercises To Prevent Carpal Tunnel Syndrome

What is Carpal Tunnel Syndrome?

Carpal tunnel syndrome is painful condition caused as a result of compression of  a nerve of the arm, called the median nerve. Carpal tunnel syndrome consists of a group of symptoms that include pain, tingling and numbness in the hands and fingers. Symptoms of carpal tunnel syndrome may increase due to continuous wrist movements or swelling of the hands (from fluid retention).

There is a strong relationship between symptoms of carpal tunnel syndrome and the nature of your work. Occupational risk factors like postures, force, vibration and repetitive tasks are found to trigger and maintain carpal tunnel syndrome symptoms.

Patients suffering from carpal tunnel syndrome usually are on pain killers and multivitamins. A supportive therapy is essential in order to hasten the process of recovery. Exercise (physiotherapy) has a key role to play in allaying the intensity and frequency of symptoms like pain, tingling and numbness in the hand.

Exercises to prevent carpal tunnel syndrome:

• If you are recently diagnosed with carpal tunnel syndrome, you have just the right time to start with exercise along with slight modification in your working style. Inculcating healthy habits at work like taking breaks, using a mouse pad and a good wrist rest while using the mouse, using key board alternatives like voice recognition or dictation will minimize compression of your median nerve.
• Individuals already suffering from Carpal tunnel syndrome may opt for stretching exercises before activity and in between breaks. This will help to prevent further progress of the disease. For stretching, firmly place the hand on a flat surface and press the fingers and wrists for a few seconds.
• Another good isometric exercise is clenching the fist tightly and fanning the fingers out which will prevent pain and discomfort.
• Practice yoga and meditation to allay stress.
• An exercise can also be performed by spreading the fingers, joining them together and steepling them. This also helps stretch the hand muscles and the median nerve. You can practice this exercise anywhere; it does not matter where you are. Let it be the office desk, amongst friends in a party or while travelling, you will never feel conscious doing it.
• A simple exercise is of shaking hands – a gesture as if you are drying your washed hands. Doing this daily will release the median nerve compression and you can get rid of that disturbing tingling and numbness.
• A deep stretching arm and wrist exercise is another good way of gaining a good mobility, flexibility and getting of pain. Perform an arm stretch on your eye level; bend your wrist till it reaches the maximum point. Hold it there for twenty seconds and release it back. Repeat the same with the other affected wrist too. Perform this exercise at least thrice a day whenever you are at ease.
• Common exercises which rheumatologists usually advise are – rotation exercises of the wrist clockwise and anticlockwise. This improves circulation thereby reducing the pain and further dependency on pain killer medications.
• Usually individuals who are obese tend to contact carpal tunnel syndrome due to excess fat accumulation in the wrist. Try to reduce your weight through proper weight training of the wrists and arms. Toning of the forearm muscles is also equally important.
• Fist exercise – Make a fist. Point your fingers upward and keep it stable for at least two to three minutes and repeat the process for five times.

Doing at least three of the above exercises regularly will prevent your hands from getting numb and falling asleep. A good five minute warm up before starting any work or exercise will help you keep away from exercise related injuries. If you are not sure of the right way for doing any of these exercises to prevent carpal tunnel syndrome, do visit your physiotherapist. It is of utmost importance that you do these exercises the right way!

If just exercises do not help you with your symptoms of carpal tunnel syndrome, you may consider the option of  homoeopathic treatment for carpal tunnel syndrome. Dr Rajesh Shah’s homoeopathic medicines for carpal tunnel syndrome provide safe and gentle alternative to pain killers. Let us know how you liked these exercises for carpal tunnel syndrome by leaving your comments below. For any query on homoeopathic medicines for carpal tunnel syndrome, do get in touch with us at +91-22-66888888 or write in to us at info@lifeforce.in.