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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12 Really Simple Exercises for Optimum Blood Circulation

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Having good blood circulation is highly important, especially as you age. In addition to eating healthily, there are many easy exercises you can do that will ensure that your blood circulation remains in the best condition possible. Take a look at these suggestions and try to incorporate them into your lifestyle for good health: 
General Exercises

Going For a Walk
Incorporate a brisk 30-minute walk into your daily routine to get the blood flowing better around your body. Doing so can also help diminish any pain you may be experiencing due to poor blood circulation. Walking is also helpful if you have peripheral artery disease,  which is sometimes also called lower extremity arterial disease. Furthermore, regular walks can also help you to stave off the effects of atherosclerosis, which is the buildup of plaque in your arteries that decreases blood flow through them.

Taking a Dip
Swimming is an ideal exercise for improving blood flow, especially if you happen to be older. This is because you reap the benefits of being supported by the buoyancy of the water you’re swimming in, resulting in negligible strain being placed on your joints when compared to walking or cycling. It encourages your blood vessels to remain flexible and elastic, helping to regulate your blood pressure and making you more resistant to heart and blood vessel disorders. Start by swimming once a week, and then increase the amount you do as you get fitter.

Getting On Your Bike
If you happen to live in the countryside or have open expanses close to your home that you can avail yourself of, then why not get on your bicycle for a short time each day? While it’s true that your legs will reap the greatest of benefits from cycling, it’s a cardiovascular form of exercise, just as swimming and walking are. Start off slowly and build up the amount of cycling you do gradually. Just 30 minutes two or three times per week can go a long way toward improving your blood flow.

Stretching it Out
If you happen to be sedentary for large portions of your day for work or other reasons, make sure you get up out of your seat once an hour and have a stretch for five minutes. Things to try while doing so include performing little arm circles, touching your hands to your toes, kicking out your feet, or performing small, slow jumping jacks. The idea is to quicken your heart rate just a little and ensure you don’t remain in the same position all day long.

Lifting Some Weights
Although it isn’t immediately obvious when thinking of increasing blood flow, strength training does actually work. This doesn’t mean you need to be bench-pressing 200lbs at a time – some small dumbbells weighing a few pounds will do. Strength training serves to build muscle mass, which in turn makes cardiovascular and lymph circulation more effective.

Resistance Training
Sit-ups, push-ups and chin-ups are all examples of resistance exercises. It goes without saying that you should never overexert yourself if you’re going to attempt this type of exercise. However, if your physical condition allows you to do it, resistance training stimulates muscle growth and strength, as well as improving blood flow to your arms and legs.

Exercises For Your Hands

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Spreading Fingers Routine
To start off, clench your hand into a fist, with your thumb locked inside. Next, outstretch your fingers as wide as you possibly can, without causing yourself discomfort. Perform the exercise ten times on one hand, then switch to the other.

Wrist-Bends
Start by extending your fingers as much as possible. Next, bend your wrist upwards, with your fingers still outstretched, then follow that up by bending them downwards. Repeat the exercise five times, and then switch to your other hand.

Fist Circles
Simply clench the thumb on one hand with your fingers, and slowly rotate your wrist ten times. Do the same with your other hand.

 

Exercises For Your Legs and Feet

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Calf Raises
You can do these either sitting down or standing up. Simply raise the heel of both your feet simultaneously and hold for 10 seconds at a time. Repeat the exercise between five and 10 times in a single session.

Tip-Toeing
Simply getting up on your tip-toes and walking about on them can help improve blood flow to your lower extremities. Not only will you reap circulatory benefits by doing so, but you’ll also be stretching at the same time. Do this only until you begin to feel fatigued, and make sure you stop immediately if you feel any discomfort.

Foot Circles
Start from a seated position and stretch out one leg. Keep your foot straight rather than pointing it. Rotate your leg in a circular motion ten times, then repeat the exercise with your other leg. This exercise will help with circulation, while also helping to stretch and tone your legs.