3 easy exercises to prevent carpaln tunnel syndrome

Prevention is the best cure for any disease, and this saying couldn’t be truer when it comes to carpal tunnel syndrome. This terribly painful and disabling condition affects 5% of the population and is very difficult to treat. Anyone, but particularly office workers, artists and manufacture workers can be affected by the condition.

Carpal tunnel syndrome occurs when the median nerve (the nerve connecting the wrist and the palm, see diagram below) is compressed as a result of friction or inflammation. 

For more information about the syndrome and treatment strategies, view our guide on what to do about carpal tunnel. In this article, however, we will focus on the exercises that can help prevent the tunnel syndrome.

Exercise 1: Flex and Extend

Step 1. Hold your arm straight in front of you, palms of facing down.
Step 2. Flex your wrist down so that the fingers point down. Use the other hand to increase the stretch.
Step 3. Hold for 15-30 seconds.
Step 4. Relax and extend the fingers.
Step 5. Now do the same in the other direction. Bend your wrist up so that your fingers are directed towards the sky, using your other hand to enhance the stretch.
Step 6. Hold for 15-30 seconds.

Step 7. Relax and extend the fingers.

Repeat 10 times. You can repeat the exercise up to 3 times a day.
Exercise 2: Tendon Workout

Step 1. Bend your elbow, but keep your wrist straight, your fingers together and pointing up, and your thumb relaxed.
Step 2. Curl your fingers in making an exaggerated fist, so that the fingertips touch the inside of palm.
Step 3. Straighten the fingers and make your hand into an L-shape.
Step 4. Fold your fingers with straight fingers, now making a flat fist with your thumb now tucked in.

Repeat 10 times, up to 2-3 times a day.

Exercise 3: Wrist Resistance Exercise

Step 1. Sit down at a table.
Step 2. Rest your left arm at the table, elbow bent, palm facing down.
Step 3. Put your right hand across the knuckles of the left hand at a 90-degree angle (your hands make a plus sign).
Step 4. Lift your bottom hand up, but keep it steady with your top hand.

Repeat a few times a day.

Prevention is the best cure for any disease, and this saying couldn’t be truer when it comes to carpal tunnel syndrome. This terribly painful and disabling condition affects 5% of the population and is very difficult to treat. Anyone, but particularly office workers, artists and manufacture workers can be affected by the condition.

Carpal tunnel syndrome occurs when the median nerve (the nerve connecting the wrist and the palm, see diagram below) is compressed as a result of friction or inflammation. 
carpal tunnel diagram
Like
For more information about the syndrome and treatment strategies, view our guide on what to do about carpal tunnel. In this article, however, we will focus on the exercises that can help prevent the tunnel syndrome.
Exercise 1: Flex and Extend

Step 1. Hold your arm straight in front of you, palms of facing down.
Step 2. Flex your wrist down so that the fingers point down. Use the other hand to increase the stretch.
Step 3. Hold for 15-30 seconds.
Step 4. Relax and extend the fingers.
Step 5. Now do the same in the other direction. Bend your wrist up so that your fingers are directed towards the sky, using your other hand to enhance the stretch.
Step 6. Hold for 15-30 seconds.

Step 7. Relax and extend the fingers.

Repeat 10 times. You can repeat the exercise up to 3 times a day.
Exercise 2: Tendon Workout

Step 1. Bend your elbow, but keep your wrist straight, your fingers together and pointing up, and your thumb relaxed.
Step 2. Curl your fingers in making an exaggerated fist, so that the fingertips touch the inside of palm.
Step 3. Straighten the fingers and make your hand into an L-shape.
Step 4. Fold your fingers with straight fingers, now making a flat fist with your thumb now tucked in.

Repeat 10 times, up to 2-3 times a day.

Exercise 3: Wrist Resistance Exercise

Step 1. Sit down at a table.
Step 2. Rest your left arm at the table, elbow bent, palm facing down.
Step 3. Put your right hand across the knuckles of the left hand at a 90-degree angle (your hands make a plus sign).
Step 4. Lift your bottom hand up, but keep it steady with your top hand.

Repeat a few times a day.Prevention is the best cure for any disease, and this saying couldn’t be truer when it comes to carpal tunnel syndrome. This terribly painful and disabling condition affects 5% of the population and is very difficult to treat. Anyone, but particularly office workers, artists and manufacture workers can be affected by the condition.

Carpal tunnel syndrome occurs when the median nerve (the nerve connecting the wrist and the palm, see diagram below) is compressed as a result of friction or inflammation. 
carpal tunnel diagram
Like
For more information about the syndrome and treatment strategies, view our guide on what to do about carpal tunnel. In this article, however, we will focus on the exercises that can help prevent the tunnel syndrome.
Exercise 1: Flex and Extend

Step 1. Hold your arm straight in front of you, palms of facing down.
Step 2. Flex your wrist down so that the fingers point down. Use the other hand to increase the stretch.
Step 3. Hold for 15-30 seconds.
Step 4. Relax and extend the fingers.
Step 5. Now do the same in the other direction. Bend your wrist up so that your fingers are directed towards the sky, using your other hand to enhance the stretch.
Step 6. Hold for 15-30 seconds.

Step 7. Relax and extend the fingers.

Repeat 10 times. You can repeat the exercise up to 3 times a day.
Exercise 2: Tendon Workout

Step 1. Bend your elbow, but keep your wrist straight, your fingers together and pointing up, and your thumb relaxed.
Step 2. Curl your fingers in making an exaggerated fist, so that the fingertips touch the inside of palm.
Step 3. Straighten the fingers and make your hand into an L-shape.
Step 4. Fold your fingers with straight fingers, now making a flat fist with your thumb now tucked in.

Repeat 10 times, up to 2-3 times a day.

Exercise 3: Wrist Resistance Exercise

Step 1. Sit down at a table.
Step 2. Rest your left arm at the table, elbow bent, palm facing down.
Step 3. Put your right hand across the knuckles of the left hand at a 90-degree angle (your hands make a plus sign).
Step 4. Lift your bottom hand up, but keep it steady with your top hand.

Repeat a few times a day.
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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What To Do About Carpal Tunnel Syndrome

If you ever experienced numbness in your hands and fingers as you fell asleep it might be an early sign of carpal tunnel syndrome, which affects an estimated 4-10 million Americans. If ignored it can cause long-term damage, so it's really important to take preventive measures against it. Here are six effective ways to treat numbness in hands, which we recommend you give a try as soon as you experience the early signs of carpal tunnel syndrome. But first, let's take a look at what carpal tunnel syndrome is.
Carpal tunnel syndrome is also known as a median nerve compression. The first symptoms that occur are numbness and tingling in the hands and wrists at night. As the condition progresses, the symptoms may worsen during the day. Furthermore, carpal tunnel syndrome is more common among women than men and is more likely to affect middle-aged people. Here's what you can do about it:

 

 

1. Take frequent breaks
Carpal tunnel symptoms are especially evident among people whose jobs require a lot of repetitive motion in their hands and wrists. Your hands need regular breaks between working sessions, so be sure to set a reminder every two to three hours and do a little exercise. 

2. Keep wrists straight while working

There is a positive association between wrist posture and carpal tunnel syndrome, studies show. Adjust your chair so that your forearms are level with your keyboard and try to keep your wrists in a neutral position without bending them.  

3. Consider wearing a wrist splint
Wearing a splint will hold your wrist in a neutral position. It is especially important to wear one if you do a lot of typing or while sleeping at night, so wearing a wrist splint can make a significant difference. 
4. Do wrist exercises
Focus on exercises that will stretch the muscles surrounding the wrists to help ensure that the tendons that pass through the carpal tunnel stay in good shape. Include a variety of stretches, bending, and flexing your wrists when doing these exercises. 

5. Use correct posture
Using correct posture while working is important for more than just your back. If you succumb to poor posture on a regular basis, your shoulder nerves tend to be compressed, which ultimately affects your wrists and hands. Make sure that you sit with your back straight and your feet flat on the floor. 
6. Ice your wrists
Ice will help relieve the pain in your wrists and hands. So ice your wrist or soak it in an ice bath for 5 to 10 minutes. While it won't prevent carpal tunnel syndrome, it will alleviate the pain that it causes.
 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

                   FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com

 

 

What To Do About Carpal Tunnel Syndrome

If you ever experienced numbness in your hands and fingers as you fell asleep it might be an early sign of carpal tunnel syndrome, which affects a lot of people around the world. If ignored it can cause long-term damage, so it's really important to take preventive measures against it. Here are six effective ways to treat numbness in hands, which we recommend you give a try as soon as you experience the early signs of carpal tunnel syndrome. But first, let's take a look at what carpal tunnel syndrome is. Carpal tunnel syndrome is also known as a median nerve compression. The first symptoms that occur are numbness and tingling in the hands and wrists at night. As the condition progresses, the symptoms may worsen during the day. Furthermore, carpal tunnel syndrome is more common among women than men and is more likely to affect middle-aged people. Here's what you can do about it:
1. Take frequent breaks
Carpal tunnel symptoms are especially evident among people whose jobs require a lot of repetitive motion in their hands and wrists. Your hands need regular breaks between working sessions, so be sure to set a reminder every two to three hours and do a little exercise. 

2. Keep wrists straight while working

There is a positive association between wrist posture and carpal tunnel syndrome, studies show. Adjust your chair so that your forearms are level with your keyboard and try to keep your wrists in a neutral position without bending them.  

3. Consider wearing a wrist splint
Wearing a splint will hold your wrist in a neutral position. It is especially important to wear one if you do a lot of typing or while sleeping at night, so wearing a wrist splint can make a significant difference. 
4. Do wrist exercises
Focus on exercises that will stretch the muscles surrounding the wrists to help ensure that the tendons that pass through the carpal tunnel stay in good shape. Include a variety of stretches, bending, and flexing your wrists when doing these exercises. 

5. Use correct posture
Using correct posture while working is important for more than just your back. If you succumb to poor posture on a regular basis, your shoulder nerves tend to be compressed, which ultimately affects your wrists and hands. Make sure that you sit with your back straight and your feet flat on the floor. 
6. Ice your wrists
Ice will help relieve the pain in your wrists and hands. So ice your wrist or soak it in an ice bath for 5 to 10 minutes. While it won't prevent carpal tunnel syndrome, it will alleviate the pain that it causes. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
                                                                                                                                                                      FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           
                                                                           FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com     

Easy Exercises to Prevent Carpal Tunnel Syndrome

Prevention is better than cure. It is very true for carpal tunnel.This terribly painful and disabling condition affects 5% of the population and is very difficult to treat. Anyone, but particularly office workers, artists and manufacture workers can be affected by the condition. 
Carpal tunnel syndrome occurs when the median nerve (the nerve connecting the wrist and the palm, see diagram below) is compressed as a result of friction or inflammation.  

Exercise 1: Flex and Extend

Step 1. Hold your arm straight in front of you, palms of facing down.
Step 2. Flex your wrist down so that the fingers point down. Use the other hand to increase the stretch.
Step 3. Hold for 15-30 seconds.
Step 4. Relax and extend the fingers.
Step 5. Now do the same in the other direction. Bend your wrist up so that your fingers are directed towards the sky, using your other hand to enhance the stretch.
Step 6. Hold for 15-30 seconds.
Step 7. Relax and extend the fingers.
Repeat 10 times. You can repeat the exercise up to 3 times a day.

Exercise 2: Tendon Workout

Step 1. Bend your elbow, but keep your wrist straight, your fingers together and pointing up, and your thumb relaxed.
Step 2. Curl your fingers in making an exaggerated fist, so that the fingertips touch the inside of palm.
Step 3. Straighten the fingers and make your hand into an L-shape.
Step 4. Fold your fingers with straight fingers, now making a flat fist with your thumb now tucked in.
Repeat 10 times, up to 2-3 times a day.
 

Exercise 3: Wrist Resistance Exercise

Step 1. Sit down at a table.
Step 2. Rest your left arm at the table, elbow bent, palm facing down.
Step 3. Put your right hand across the knuckles of the left hand at a 90-degree angle (your hands make a plus sign).
Step 4. Lift your bottom hand up, but keep it steady with your top hand.
Repeat a few times a day.

Some tips for carpal tunnel in the next post.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
                                                                                                                                                                      FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           
                                                                           FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com