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Stretching Workouts to Avoid Carpal Tunnel Syndrome

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Carpal tunnel syndrome affects a lot of people not only in the United States but in other countries as well. Researchers are still baffled on the leading cause of carpal tunnel though genetics as well as lifestyle may play a part. There are actually plenty of factors that can cause this wrist issue which can affect your hand movement due to the stiffness, numbness, and pain that are usually felt.

The good news is that carpal tunnel syndrome can be prevented. It’s all about doing three easy stretches as often as you can to help build strength on your wrists so that, regardless of whether you’re pounding away on your keyboard, working out intensely, or other activities that can lead to stiffness of your wrists, you won’t suffer from this injury at all.

Exercises for Your Wrists

Carpal tunnel syndrome can be debilitating at times that is why exercising your wrists can help prevent any pain and numbness in the long run. Here are three wrist exercises that you should do.

The Shake

This is a pretty straightforward exercise where you simply shake your hands as if you’ve just washed them and are trying to dry them. You should shake your hands for about one to two minutes every hour to help prevent your hands from cramping up. You can incorporate this wrist exercise when you wash your hands.

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Prayer Stretch

This is the most basic wrist exercise that you can practice every day to help strengthen your wrists and prevent carpal tunnel syndrome. Start by putting your palms together at your chest just below the chin. Lower hands slowly toward the waistline while keeping your hands near to your stomach with palms still together until a mild up to moderate stretching is felt under the forearms. Hold this pose for 15 to 30 seconds before repeating the exercise 2 to 4 times.

Stretch Armstrong

This is the deepest type of stretch that you can do to minimize carpal tunnel syndrome. Start by extending your right arm in front of you with your elbow straight, your fingers pointing downwards while extending your wrists. Make sure that you spread your fingers a bit then use the other hand to apply pressure on the hand that faces downward. Do this gently while stretching your fingers and wrists as far as you can. Once you’ve reached the point where you can no longer stretch your fingers and wrists without hurting yourself hold this pose for 20 seconds. Switch to the other hand and repeat the steps here.

As you can see, these three wrist exercises are simple enough to do that you can incorporate them in your daily life. Caring for your wrists, hands, and fingers is important as they can help you do various chores such as lifting, writing, typing, and others. If you want to reduce your risk of suffering from carpal tunnel syndrome, don’t forget to use these exercises as often as you can.

 

 

Sources:
http://www.healthline.com/health/carpal-tunnel-wrist-exercises#3
http://www.webmd.com/pain-management/carpal-tunnel/stretching-exercises-for-preventing-carpal-tunnel-syndrome

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