At Home Exercises for Treating Carpal Tunnel Syndrome
With all of us stuck at home during social distancing, many of us are looking for ways to exercise some “self care” for chronic medical conditions. While anyone with a serious or acute medical problems should always consult with a doctor – even during coronavirus isolation – you may be able to get some relief from milder conditions at home.
For at-home sufferers of carpal tunnel syndrome, certain stretches and exercises may reduce your pain. These exercises for carpal tunnel syndrome can help by relieving the pressure that is being put on your median nerve. These exercises are easy to do, and do not require any special training or equipment. They can even be performed at your desk or while watching TV.
Keep in mind that non-surgical treatments – such as exercise – are typically more likely to help if you have had only mild to moderate carpal tunnel symptoms for less than 10 months.
Regularly performing carpal tunnel syndrome exercises can not only alleviate numbness, stiffness, and pain in the fingers and hand – but in some cases they can lower your chances of needing surgery.
These exercises should be performed several times throughout the day. If possible take a short break and do them every hour or two while at work. Remember to do them in the evening as well – while watching TV or taking a break from your phone or computer.
Carpal Tunnel Exercise #1: Spider Pushups
A cute way to think of this simple stretching exercise is “spiders doing pushups on a mirror.”
- Start with your hands together in a prayer position
- Spread your fingers apart as far you can without pain or discomfort
- Make a “steeple” by separating the palms of your hands, but keeping your fingers together
- Press palms back together
- Repeat several times
Carpal Tunnel Exercise #2: The Shake Out
This exercise for Carpal Tunnel Syndrome is so simple that it barely requires any instructions.
Simply shake your hands like you’ve just washed them and you are trying to air dry them!
Doing this for a minute or two every hour will help keep the flexor muscles of your hands getting cramped and tight during the day – which keeps pressure of your median nerve.
Carpal Tunnel Exercise #3: Stretch Armstrong
This last exercise for Carpal Tunnel Syndrome is the deepest stretch of the set:
- Place one arm straight out in front of you
- Keep your elbow straight, with your wrist extended
- Palm facing the floor
- Spread your fingers slightly
- Use your other hand to apply gentle pressure to the downward-facing hand
- Push your wrist and fingers downward as far as you’re able
- Hold for about 20 seconds
- Repeat 2 or 3 times every hour if possible
Remember that stretching is an important part of any healthy routine – in addition to being especially beneficial for carpal tunnel syndrome.
These are just a few of many stretches that Dr. Rehman and our Physical Therapy staff can teach you – so don’t limit your exercise regimen to just the exercises on this list!
Once the social distancing period is over, schedule an appointment with Dr. Rehman and her expert staff of specialized hand therapists – and she will put together a customized treatment and/or physical therapy plan designed to alleviate your carpal tunnel syndrome.
West Bloomfield Area Carpal Tunnel Syndrome Doctor
If you think you may be suffering from carpal tunnel syndrome, contact Dr. Rehman for a comprehensive evaluation and consultation – now via video consultation, or in person after the social distancing has been lifted. As with most medical conditions, early detection, awareness, and a prevention or treatment plan is the most effective way to combat the effects of conditions like carpal tunnel syndrome.
Dr. Rehman will assess your individual situation, and prescribe the treatments that are best for your condition.
