The Top 5 Exercises for Carpal Tunnel Syndrome

If you deal with carpal tunnel syndrome (CTS), you know how debilitating and frustrating this neurological disorder can be. According to the National Institute of Neurological Disorders and Stroke, this condition is pretty common. It typically arises from a combination of things that add pressure to the tendons and median nerve in your carpal tunnel.

We chatted with an expert who shares exactly how you can relieve some of the symptoms of carpal tunnel through exercising and stretching. Keep reading to learn all about the top five exercises for carpal tunnel, and for more, don't miss 5 Best Mobility Exercises To Boost Your Range of Motion After 50.

What is carpal tunnel and what causes it?

carpal tunnel

Mike Bohl, MD, MPH, ALM, the Director of Medical Content & Education at Ro and a member of our Medical Expert Board explains, "The carpal tunnel is a small passageway through the bones and ligaments of the wrist that tendons and the median nerve go through to get from your forearm to your hand."

Carpal tunnel syndrome is classified as a medical condition that happens when your median nerve, which passes through the carpal tunnel, becomes tight. This can lead to a tingling sensation, numbness, and weakness in your fingers. Sometimes, it can also result in pain or make it more challenging for you to use your hand.

"There are lots of possible causes of carpal tunnel syndrome, including doing repetitive movements (like typing, sewing, or writing), using vibrating tools, sleeping in a strange position, injury, arthritis, space-occupying lesions (such as a cyst growing in the carpal tunnel), and more," Dr. Bohl adds.

What are the best exercises for carpal tunnel?

The good news is that, sometimes, you can resolve carpal tunnel syndrome after stopping the activity that aggravates it. Surgery is also an option. In addition, there are certain exercises and stretches you can work into your routine that may help relieve the symptoms. However, Dr. Bohl points out, "They won't necessarily work for everybody, and, in some cases, they can worsen symptoms."

Here are Dr. Bohl's top five exercises for carpal tunnel:

Wrist extension

For the wrist extension, you'll hold the hand with carpal tunnel in front of your body, and bend at the wrist as if you're making a "stop sign" gesture, Dr. Bohl says. Your other non-affected hand should gently pull that hand back so that you feel a solid stretch. Hold this position for 10 to 30 seconds. Repeat this exercise a few times daily.

Wrist flexion

Hold your hand with carpal tunnel in front of your body once again. This time, your palm should be facing down. Bend your wrist so that your fingers point toward the floor. Your other hand should lightly pull the affected hand back so that you feel a solid stretch. Hold this position for 10 to 30 seconds. Repeat this exercise a few times daily.

Reverse wrist curls

This exercise will require you to hold a light weight in your hand. Place your forearm on a table or sturdy surface so that your hand's over the edge of it. Allow the weight to pull your hand toward the floor. Make sure your forearm stays in its place as you bend your wrist to bring the weight back up before lowering it down. Perform three sets of eight to 12 reps.

Shake

This exercise is quite simple. "Simply shake the hands out in the air as if you're trying to dry them off. This can sometimes be a quick way to get relief from the symptoms of carpal tunnel syndrome," Dr. Bohl says.

Nerve- and tendon-gliding exercises

Last but not least, Dr. Bohl explains that there are also "nerve- and tendon-gliding exercises" that can boost your mobility, but it's a smart move to consult with an occupational therapist to learn how you can properly perform them.

The post The Top 5 Exercises for Carpal Tunnel Syndrome appeared first on Eat This Not That.

Eat This Not That

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions: Does an optimal time for consuming creatine exist? If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

One Major Side Effect of Taking Viagra, Study Says

Viagra, containing the drug sildenafil, is one of the most talked-about prescription medications on the planet. Patented in 1996 and hitting the market in 1998, its primary purpose is to help men achieve an erection. "Viagra is indicated for erectile dysfunction, pulmonary artery hypertension, and off label for Reynauds," Dr. Darren Mareiniss, MD, FACEP , Emergency Medicine Physician at Einstein Medical Center in Philadelphia, explains to Eat This, Not That! Health . "If you don't have one of these issues, probably should not take it." According to the National Institutes of Health , the drug, available as a tablet or liquid suspension, should be taken anywhere from four hours to 30 minutes prior to sexual activity. "Sildenafil usually should not be taken more than once every 24 hours," they note. So what can happen if you take viagra daily? Read on—and to ensure your health and the health of others, don't miss these Sure Signs You Have "L

Weight Loss Tricks

Search This Blog