CTS Exercises
There are Carpal Tunnel Exercises that can help minimize the effects of CTS. Performing the following exercises for five minutes of every hour can minimize the risk of Carpal Tunnel Syndrome. These exercises are similar to stretching exercises, which strengthen the muscles in the wrists, hands, neck and shoulders.
To begin exercising the wrist, begin by making a loose fist with your right hand, while keeping your palm in the upward position. Stay in the upward position and use the left hand to press down on the right hand and clench your left hand with your right. Resist the left hand for five seconds and be sure to keep your wrists straight when doing this. Now do this with your other hand.
Another exercise for the wrist is turn the right hand fist palms facing down and press on the knuckles with the left hand for five seconds, then turn the right palm up and move your thumb facing up. Press down with the left for five seconds. Repeat this exercise with your other hand.
Another simple exercise is to move your wrists in circles. While moving your wrists clockwise, draw circles with the tips of your middle and third finger in the air. Keep both of these fingers together. Repeat this exercise with both hands.
Another technique is hold your hand straight, next to your shoulder with fingers together and your palms facing outward. Bend your hand backwards with the fingers held together and hold it for five seconds. Now open your fingers and thumb and bend your hand back again for another five seconds. Continue this for the other hand.
For the neck and shoulders, be sure to sit in an upright position and place your left hand on your right shoulder. Push down on the shoulder and slowly move your head towards your left. Hold this position for five seconds and do the same for the left shoulder.
Another exercise for your neck and shoulders is to stand in a relaxed position with your arms out to your side. Now raise your shoulders. Move your shoulders back and stretch down. Then move the shoulders forward and repeat.
To workout the forearms, begin by stretching by placing the hands together in front of your chest with the fingers pointing up as if you were praying. Keep the palms flat and raise the elbows to stretch the muscles for ten seconds. Afterwards, let your hands go limp and shake the hands gently.
In order to stretch out the fingers, slightly pull each finger back a little. After you’ve done that, clench your fingers into a fist and release. Do this five times for each hand. Now bend the thumb against the palm of your hand. Then spread the fingers apart with your palm upward and hold for five seconds. Then pull your thumb back for another five seconds. It is suggested to perform this exercise ten times with each hand.