The 7 best exercises to prevent carpal tunnel syndrome
12 Aug, 2021
The carpal tunnel is a space in the wrist where the median nerve and the 9 tendons that run from the forearm to the hand pass. The syndrome metacarpal tunnel (STC), a product is developed inflammation and thickening of the tunnel, generating an internal pressure and compressing the median nerve.
Learn about the symptoms of carpal tunnel syndrome, why it is important to perform exercises to strengthen your wrists and what exercises are the ones that will help you avoid this dreaded syndrome.
What are the symptoms of carpal tunnel syndrome?
Numbness of the hand
Decreased sensation in the palm of the hand to the thumb.
Pain in both the hand and fingers.
Progressive loss of strength.
What are the causes of carpal tunnel syndrome?
Our increasing dependence on technology makes us more likely to suffer from carpal tunnel , tendonitis, and ulnar nerve injuries. Using our hands for all these activities can make it possible for us not to realize the effort made by our fingers and hands on a daily basis, and it is possible that in the long term we suffer from wrist problems .
Why should I work the muscles and tendons of my hands?
The forearms have three main muscles: flexors, extensors, and supinator longus. Flexors allow your wrist to bend inward. The extensors bend the wrist back, while the supinator causes the elbow to bend, allowing the lower arm to move inward. The problem is that the tension in these three muscles can cause pain in your arm and hand. So it is important to exercise them to strengthen them.
The 7 best exercises for carpal tunnel syndrome
To perform these exercises you will need weights that range between 1-5 kilos, depending on your strength level. If you don't have weights, you can take a 500 milliliter plastic water bottle and fill it with sand or water.
1. Inverted wrist curls
To perform this exercise it is necessary that you have your weights at hand.
Place the back of your forearms on a bench or table and let your wrist hang.
Take your weights hard.
Move your wrist up and down with gentle movements.
Perform 10-15 reps with each hand.
Keep in mind the weight of the weights. If you are a beginner, try not to take very heavy ones, to keep up with the movement and not tire your wrists.
2. Wrist extension
Grab your weight with your right hand.
Place the front of your forearm on a bench or table.
The palm of your hands should be facing up.
Shrink your hand up, as if curling your hand, then drop the weight down.
Perform 10-15 reps on each hand.
For this exercise it is important to rest your forearms, so that the force of the exercise goes directly to your wrist and not to the biceps and triceps. Remember that we seek to strengthen your wrist to prevent carpal tunnel injury.
3. Radial and ulnar flexion
Firmly grasp the dumbbell with your right hand with your forearms flat.
Make small circular movements with your wrist.
Repeat this movement 10-15 repetitions on each hand.
Once you have mastered the exercise you can do it with both hands at the same time. As you carry out this exercise, your ligaments and joints will gain more strength.
4. Squeeze tennis ball
Get a tennis ball, or one of those stress balls.
Squeeze the ball in your hand for 5 seconds and then release it.
Perform 15 reps on each hand.
A good time to do this exercise can be when you are watching television, chatting with your friends, or if you are going on the bus. This exercise is vital to give strength to your hand and is of great importance for people who practice racquet sports as it helps them increase strength and improve grip .
5. Kneeling forearm stretch
Get on a mat on your knees, with your hands resting palms up and your fingers facing you.
Slowly begin to sit back on your heels, keeping your palms on the mat.
Hold that position for 20-30 seconds.
6. Inverted kneeling forearm stretch
Get on a mat on your knees with your palms facing down and your fingers facing your body. You should feel the stretch in the upper part of your forearms. Slowly begin to sit back on your heels, keeping your palms on the mat. Hold that position for 20-30 seconds.
7. Ulnar nerve stretch
The ulnar nerve begins in the neck and extends to the little fingers. The injury of the ulnar nerve is the second most common syndrome after the carpal tunnel, so to stretch and take care is of great importance. To do this, do the following:
Attach your index finger to your thumb and turn your hands back.
Bring the palms of your hands towards your face.
The circle that you have made with the union of the index finger and the thumb should be adjusted around the eyes, as if they were glasses.
Hold the stretch for 20-30 seconds, with your back straight and your shoulders and neck tight.