5 Wrist Exercises to Treat Carpal Tunnel:In no uncertain terms! When it comes to the management of symptoms associated with carpal tunnel syndrome, the five exercises to be performed on the wrist are as follows:
1.Wrist Flexor Stretch
Take one arm and extend it in front of you while maintaining your palm facing upward. This will allow you to conduct a stretch that will stretch your wrist flexors.
When you want to stretch your wrist and forearm, you can do it by pulling back on the fingers of the extended arm with the hand that is opposite the one that is being stretched. Switch arms once you have held the position for fifteen to thirty seconds.
2.Wrist Extensor Stretch
Position your palm so that it is facing down and extend one arm in front of you. This is the second stage of the workout that focuses on extending the wrist range of motion.
When you want to bend the wrist downward, use the hand that is opposite the one that is extended to provide a gentle pressure on the back of the hand that is extended. Switch arms once you have held the position for fifteen to thirty seconds.
3.Tendon Glides
At the beginning of the tendon glides exercise, you should place your fingers in a straight position. When you carefully curl your fingers into a fist, make sure to keep your thumb extended beyond the fist. This will allow you to form a fist. While you are straightening your fingers, you should continue to curl your fingers. This contributes to the tendon’s ability to maintain its flexibility.
4.Nerve Gliding
The palm of one arm should be pointing upward as you extend it in front of you. In the nerve glide technique, this is the fourth step that is performed. Your wrist should be bent backwards in a gentle manner, and your fingers should be stretched out as far apart as possible.
Once you have held the posture for a few seconds, you should then come back to the position you were in before you started holding it. Following a few repetitions, switch arms and proceed with the exercise.
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5.Wrist Rotations
One of your arms should be placed in front of you with the palm facing down. The workout that involves rotating the wrists is currently in its sixth step.
While doing so, gently rotate your wrist in a circular motion, starting with a rotation in the clockwise direction and ending with a revolution in the counterclockwise direction. It is essential to ensure that the rotations are performed slowly in order to prevent tension.
These exercises can help reduce the discomfort associated with carpal tunnel syndrome and increase flexibility, both of which are benefits that can be obtained via their utilization. It is strongly suggested that you seek the guidance of a medical professional in order to undergo additional assessment and treatment in the event that the symptoms continue to be present.