Focus on Fitness: Exercises to ease carpal tunnel syndrome

Observer Staff

8 years ago

Affecting millions of American adults, Carpal Tunnel Syndrome (CTS) symptoms include pain, tingling, aching and numbness in the wrists and hands. This discomfort is caused when the median nerve is squeezed, where it passes through the wrist. More common in women than men, CTS can restrict movement and function. In some cases, CTS is disabling.

The median nerve runs from the forearm and provides sensation to the palm side of the thumb, forefinger, middle finger and ring finger. Often impeding the function of the thumb, CTS arises from injury, overuse or rheumatoid arthritis. No single cause has been identified, as this painful condition may be a result of a combination of events.

EXERCISE MAKES A DIFFERENCE

Fist Hold and Stretch

Make a fist followed by stretching the fingers out, long and taut. Repeat this five to 10 times throughout the day. This movement can relieve pressure on the wrist while relaxing the entire arm. Be gentle with each movement to encourage greater relaxation. Moving one hand at a time can bring greater awareness to each side, as each hand has its own tension pattern.

Finger Bends

With one finger at a time, bend toward the palm’s center while keeping other fingers stretched outward. Start with the thumb and hold for a four-second count. Do one hand at a time and feel the difference this
exercise makes.

Table Bends

Here are three different exercises to do, four to six times each. Resting the forearms on a table top with palm aligned vertically, rotate the thumbs toward the palm while keeping the fingers still. Move the thumbs in and out. Next, hold the thumbs toward the ceiling while moving all four fingers toward the palm and out again. Finally, position the elbows — only the elbows — on the table, holding hands toward the ceiling. Move all fingers toward the thumb, forming an “O” with each movement.

Test at home

A simple self-test can be done by holding your arms out in front of you and then flexing the wrists toward the floor, letting your hands hang for about 60 seconds. If the fingers experience tingling, numbness or pain, you may have CTS. If you have discomfort from this self-test, known as the Phalen’s sign test, see your doctor. You may also want to try the following suggestions for simple self-treatment.

Prep for repetitive movements

Stretch your hands often to improve blood flow while taking a break from everyday activities. Using the computer, working with tools, peeling potatoes or stemming strawberries, even writing with a pen or pencil, are all repetitious tasks that restrict the circulation and set up the scenario for nerve pain. Just wiggling the fingers helps.

Lighten up on the pressure used for routine tasks. For example, relax the grip or lighten the pressure used when writing with a utensil. A softer touch works just as well on the computer, and even a cash register. Don’t let tension find residence in your hands.

Watch the wrists

Being mindful means being aware of the details about how you use your hands and wrists. Keep them warm to help with pain and stiffness. Run warm water over your hands when they have been overused, as the warmth eases the pain while the flow of water acts as a gentle massage.

Extra help

Try topical menthol products applied to aching hands and wrists. Follow label instructions, as some products require massage while others work better without rubbing them in. If these tips do not help, definitely seek advanced exercises from your doctor or physical therapist.

Jennifer E. Closshey, Ph.D., is a doctor of integrative health and YMCA yoga instructor in Plant City. Contact her at JenniferClosshey@gmail.com.