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Exercises for carpal tunnel syndrome STRETCHING AND STRENGTHENING EXERCISES


WRIST FLEXOR STRETCH Hold the affected wrist as shown and bend the wrist gently backwards so your palm faces away from you until you feel a stretch in your arm and the inside of your elbow. Reduce the stretch if it causes pain. Hold the stretch for 10 seconds.


SETS REPS 1


10


WRIST PRONATION STRETCH Sit alongside the edge of a table with your hand hanging over the edge and your palm facing up. With your other hand gently push down on the thumb and first finger area so your wrist rotates outwards. Hold the stretch for 10 seconds.


SETS REPS 1


10


CHEST MUSCLE STRETCH Stand with your feet shoulder width apart. Extend your arms backwards and outwards behind you with your palms facing away from you and your fingers pointing upwards. You should feel a stretch across your chest. Hold the stretch for 10 seconds.


SETS REPS 1


10


CHEST STRETCH IN A DOORWAY Standing sideways on to a doorframe with your arm bent to 90o


and your


palm placed against the door frame. Turn your body away from the frame so you feel a stretch in your chest. Hold for 10 seconds.


SETS REPS 1


10


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


MEDIAN NERVE STRETCH Stand with your arm slightly out to the side with your wrist extended and your palm facing the floor. Raise your arm to 90o


Hold for 10 seconds before returning to the start position. This stretch must be pain-free.


SETS REPS 1


10


FINGER CURL Hold your hand up with your fingers splayed out then slowly clench and unclench your fist returning to the starting position. Don’t clench too hard, just work your fingers so they contract and relax.


SETS REPS 3


15-20


STATIC WRIST FLEXION In a seated postion, with your arm supported and holding your palm out in front of you, place your opposite hand on top of your palm and then try flexing your wrist upwards against the resistance of your opposite hand. No actual movement should take place.


SETS REPS 3


10-15


DYNAMIC WRIST FLEXION WITH A WEIGHT In a seated postion, with your arm supported and holding a small hand weight in your palm, flex your wrist bringing it towards your body and then returning to the starting position. If this is too easy use a heavier weight and if it’s too hard, use a lighter weight.


SETS REPS 3


10-15 Produced by slowly keeping your wrist extended.


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