10/27/2022 0 Comments Carpal tunnel syndrome exercises![]() ![]() Weighted Wrist Stretch You will need a very light dumbbell for this exercise a one or two-pound weight should suffice. Squeeze the ball for 5 seconds and release. Hope this is helpful for relieving your wrist pain or carpal tunnel syndrome! Let me know where I can improve! Ball Squeeze You will need a soft ball to complete this exercise. Shake your hands after you're done - and repeat for the other hand. They are easy to do just about anywhere and should help provide pain rel. ![]() Twist your wrists away from your head 3 times.įlap your hands forward and backwards 3 times. These carpal tunnel syndrome stretches & exercises are great for carpal tunnel pain. Your elbows should be 90 degrees, and your palms should be facing the sky. Ulnar Nerve Exercise | Progression 1 GIF / Progression 2 GIF / Progression 3 GIFīend your elbows and raise your right arm towards the sky. Pull your thumb downwards and stretch for 5 seconds.ĥ. Hold one hand up straight out in front of you with upturned fingers - like you’re saying Stop Using your other hand, gently pull backward on your upturned fingers. Position 5: Using other hand, reach underneath and grab your thumb. Position 4: Reverse Position 3 (palm is facing to the ceiling now.) Hold for 5 seconds. Position 3: Form a crocodile-like position (thumb below palm). Position 2: Open the fist, with palms facing down. Position 1: Straighten your hand and form a fist, thumbs tucked underneath the fingers. #CARPAL TUNNEL SYNDROME EXERCISES SERIES#This is an exercise where you hold a series of positions. Progression 3: Do the same thing as Progression 2, this time round, after your palms are at the 6 o'clock position, tilt your hand from left to right. Progression 2: Do the same thing as Progression 1, this time round, after your hands are flat on the wall, twist your wrist outwards from 12 o'clock to 6 o'clock and then back to 12 o'clock. Slowly push your hands against the wall and release. Progression 1: Straighten your hand and let your fingers touch the wall. Wall Press & Glide | Progression 1 GIF / Progression 2 GIF / Progression 3 GIF Then, grab the back of your hand, and push downwards.ģ. Using your right hand, grab the plan of your left hand, raise it up and push backwards. Rotate your wrists back and forth for 20 seconds. So here's 5 exercises you can do right away to help relieve that strain in your wrist!Įspecially useful if you are experiencing carpal tunnel syndrome or experiencing the symptoms!įorm a fist with both of your hands (with your thumb tucked behind your fingers.) Office workers, students, programmers, writers, and members of the male species (□) all suffer from one major problem: ![]()
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