Carpal Tunnel Syndrome (CTS) affects the wrist and hand, often causing numbness, pain, weakness, and tingling. It happens when the median nerve, which runs from the forearm to the palm, gets compressed. This compression can be due to repetitive movements, poor posture, or even an imbalance in muscle strength and flexibility.
While medical intervention is sometimes necessary, exercises with chiropractic care can play an important role in reducing symptoms and enhancing wrist mobility. In this blog post, we’ll discuss how specific chiropractic care and exercise can help manage Carpal Tunnel Syndrome.
Carpal Tunnel Syndrome Exercises
Exercises for the wrist, forearm, and hand can significantly improve mobility, alleviate pain, and even prevent further symptoms related to the median nerve. Here are some exercises for managing CTS:
1. Wrist Flexor Stretch
This stretch helps in targeting the muscles that help flex the wrist, which may become overused or tight in those with CTS.
Steps to do it:
- Extend one arm straight in front of you, while palm facing up.
- With the opposite hand, gently pull the fingers of the extended arm back toward your body.
- Hold this position for 15-30 seconds, and then release.
- Repeat 2-3 times on each side.
This Carpal tunnel syndrome exercise helps to stretch the forearm/wrist flexor muscles, which can help relieve symptoms arising from the median nerve. Discontinue this exercise immediately if it worsens your pain or symptoms in the wrist, hand and fingers.
2. Wrist Extensor Stretch
The wrist extensors on the back of the forearm can also become tight and can further restrict wrist mobility.
Steps to do it:
- Extend your arm in front of you with your palm facing down.
- With your opposite hand, gently press the back of your hand downward, towards your body.
- Hold the stretch for 15-30 seconds and repeat 2-3 times.
Stretching these muscles can also be helpful when you are suffering from carpal tunnel syndrome. Discontinue this exercise immediately if it worsens your pain or symptoms in the wrist, hand and fingers.
3. Nerve Gliding Exercises
Nerve gliding exercises can also help provideCarpal Tunnel Syndrome relief, they can help the nerve move more freely within the carpal tunnel, alleviating irritation and tension. Nerve gliding exercises must be performed with caution however, as they can exacerbate symptoms if the nerve in the wrist is too sensitive, or when performed too intensely.
Steps to do it:
- Start with your arm extended in front of you with palm up.
- Slowly bend your elbow, and then move your wrist back so that your fingers point downward.
- Then, gently stretch your fingers back so that they point toward the ceiling.
- Hold for 5 seconds, then return to the starting position. Repeat 5-10 times.
Nerve gliding exercises can improve the movement of the median nerve, reducing symptoms of numbness or tingling. Discontinue this exercise immediately if it worsens your pain or symptoms in the wrist, hand and fingers.
4. Wrist Circles
To improve joint mobility and relieve pain, you can perform wrist circle exercises.
Steps to do it:
- Hold your arm out in front of you with your fingers extended.
- Slowly make circular motions with your wrist in one direction for 10-15 seconds.
- Change direction and repeat.
This exercise helps loosen up the wrist joint and ease movement.
How Can Chiropractors Help Improve Carpal Tunnel Syndrome?
There is a variety of Carpal tunnel syndrome treatment methods. If you are looking for a non-invasive and natural treatment, you can consider chiropractic care. Chiropractors can offer effective treatment for Carpal Tunnel Syndrome, especially when combined with exercises as mentioned above. A Chiropractor Hong Kong licensed and registered with the chiropractors council, is trained to assess and treat musculoskeletal issues, including those related to the wrist, forearm, and hand. Here’s how chiropractic care can help improve Carpal Tunnel Syndrome:
- Besides exercise prescription, Chiropractors can also perform specific adjustments to the wrist and hand joints to relieve tension and ease the median nerve. These adjustments can restore joint mobility and reduce pain.
- Chiropractors often use soft tissue therapies such as massage, myofascial release, or trigger point therapy to relax tight muscles in the forearm and wrist. They can also use effective physical agent modalities such as ultrasound therapy and interferential current therapy to help ease off inflammation and pain.
- Chiropractors can teach you how to sit ergonomically, and perform tasks without straining your wrists.
Conclusion
Carpal Tunnel Syndrome can be painful, but with the right combination of exercises and chiropractic care, it is possible to ease off symptoms rapidly and restore wrist mobility. If you are suffering from CTS, consult a chiropractor at Agape Chiropractic Hong Kong who can assess your condition and provide personalized treatment.
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