Hand Stretches to Help With Carpal Tunnel Pain
JULY 2021 YOSPUR BLOG 2
If you are experiencing hand and wrist pain, hand stretches can help. Carpal tunnel syndrome is a hand condition that most often affects people who perform repetitive hand movements with the wrists bent at an awkward angle for long periods of time. This article will introduce you to some easy hand stretches to help with carpal tunnel pain that can be done anywhere.
Spiders Doing Pushups on a Mirror
This is a great stretch for your hands and it’s very simple to do.
- To get started, make sure your fingertips are touching and pointing downwards towards the floor.
- After spreading your fingers as wide apart from one another, separate the palms of both of your hands with all of your fingers pressed firmly against each other.
The palmar fascia is stretched, as well as the structures of the carpal tunnel and the median nerve, which becomes irritated when carpal tunnel syndrome occurs. This stretch is really simple and effective.
Shake It Out
You simply shake out your hands as if they have just been cleaned and you’re trying to let them air dry. To keep your hands from cramping and feeling tight during the day, do this for a minute or two every hour.
This could even become part of your daily handwashing routine to make it easy.
Wrist Flexor Stretch
You will feel a really deep stretch with this one. To do the wrist flexor stretch:
- Raise your arm straight out the front of your body with your palms facing upwards.
- While pointing your hand towards the floor, bend your wrist back.
- You can bend your wrist even further by using your opposite hand until you feel a good, comfortable stretch in your forearm.
- Do this about 2 to 4 times, holding for 15 to 30 seconds each time.
Fist to Stop Sign
First, you want to make a fist. Make your fingers point upward to the ceiling like you’re trying to tell someone to stop. Then simply repeat this one 5 to 10 times.
Fist to Fan
Just like the last stretch, you start out by making a fist. Next, you’ll fan your fingers out, stretching them out as far as you can. Repeat this stretch 5 to 10 times.
One by one, touch your fingertips to your thumb until they resemble an O shape and repeat this a few times.
Wrist Flex and Extend
- Straighten your arm out front of you with your wrist and hand straight. The palm of your hand should be facing downward.
- Your fingers should point toward the floor as you bend your wrist down.
- With your other hand, gently pull your fingers towards your body to increase the stretch.
- Keep holding for 15-30 seconds.
- Keep your palm facing down and your wrist in a straight, neutral position.
- Flex your wrist so that your fingertips point upward.
- Pull your fingers back toward you with your other hand.
- This should be repeated 10 times.
- Try doing this three times per day.
In conclusion, hand stretches are a great way to help reduce carpal tunnel pain. The increased movement, circulation, and mobility that stretching provides may help relieve your symptoms if you’re experiencing carpal tunnel. Prompt treatment is recommended to keep the syndrome from worsening. Always speak with Dr. Yospur for any treatments that may help improve your symptoms.