EXERCISE to get pain relief and CARPAL TUNNEL SYNDROME

Exercise to get pain relief and CTS:

People who are physically fit, including athletes, joggers, and swimmers, have a lower risk for cumulative trauma disorders. A regular exercise regimen using a combination of aerobic and resistance training techniques strengthens the muscles in the shoulders, arms, and back, helps reduce weight, and improves overall health and well-being.

Performing the simple exercises described below for 4 - 5 minutes every hour may be helpful.

Wrist Exercise:

Exercise- 1:

• Make a loose right fist, palm up, and use the left hand to press gently down against the clenched hand.
• Resist the force with the closed right hand for 5 seconds. Be sure to keep the wrist straight.
• Turn the right fist palm down, and press the knuckles against the left open palm for 5 seconds.
• Finally, turn the right palm so the thumb-side of the fist is up, and press down again for 5 seconds.
•  Repeat with the left hand

Exercise 2.

• Hold one hand straight up shoulder-high with fingers together and palm facing outward. (The position looks like a shoulder-high salute.)
• With the other hand, bend the hand being exercised backward with the fingers still held together and hold for 5 seconds.
• Spread the fingers and thumb open while the hand is still bent back and hold for 5 seconds.

Repeat five times for each hand.

Exercise 3. (Wrist Circle)

• Hold the second and third fingers up, and close the others.
• Draw five clockwise circles in the air with the two finger tips.
• Draw five more counterclockwise circles.

Repeat with the other hand.

 For Fingers and Hand:

Exercise 1.

• Clench the fingers of one hand into a fist tightly.
• Release, fanning out the fingers.

Do this five times. Repeat with the other hand.

Exercise 2.

• To exercise the thumb, bend it against the palm beneath the little finger, and hold for 5 seconds.
• Spread the fingers apart, palm up, and hold for 5 seconds.

Repeat five to 10 times with each hand.

Exercise 3.

• Gently pull the thumb out and back and hold for 5 seconds.

Repeat five to 10 times with each hand.

Forearms (stretching these muscles will reduce tension in the wrist):

• Place the hands together in front of the chest, fingers pointed upward in a prayer-like position.
• Keeping the palms flat together, raise the elbows to stretch the forearm muscles.
• Stretch for 10 seconds.
• Gently shake the hands limp for a few seconds to loosen them.

Repeat frequently when the hands or arms tire from activity.

For Neck and Shoulders:

Exercise 1.

• Sit upright and place the right hand on top of the left shoulder.
• Hold that shoulder down, and slowly tip the head down toward the right.
• Keep the face pointed forward, or even turned slightly toward the right.
• Hold this stretch gently for 5 seconds.

Repeat on the other side.

Exercise 2.

• Stand in a relaxed position with the arms at the side.
• Shrug the shoulders up, then squeeze the shoulders back, then stretch the shoulders down, and then press them forward.

The entire exercise should take about 7 seconds.