Slowly lower the hands, keeping the palms together and close to the stomach, to waist level for a gentle stretch in the forearms. Place the palms together in the prayer position at chin level. Perform two to four repetitions, holding the position for 15 – 30 seconds each. Bend one wrist outwards toward the floor (palm side up), using the other hand to gently flex the wrist back, creating a gentle stretch in the forearm. Wrist FlexĮxtend arms out in front of the body with the palms facing up towards the ceiling.
The following exercises can help you stay healthy and active day after day. Experts at The Fitzmaurice Hand Institute advise patients to incorporate regular stretching and strength training activities for the hands and wrists into a regular exercise and wellness routine in order to help prevent and offset pressure on the median nerve. Protect Your Hands and Wrists with Preventive and Strengthening Stretches and ExercisesĪ pinched nerve in one or both wrists can interfere with everyday activities like gripping a steering wheel, typing, and holding a cell phone or other handheld device. The pain and numbness can become constant and eventually lead to weakness and problems with movement, specifically with gripping or pinching movements with the thumb. The most common symptoms of carpal tunnel syndrome are numbness and tingling in the fingers and wrists, and this tingling can travel up the forearm as well. Though commonly believed to be a repetitive motion injury, the direct cause of median nerve compression is less understood, and can result from a range of stimulants, from heredity and genetics to the hormonal changes and surges commonly associated with pregnancy. Inflammation can cause the nerve to swell and become compressed inside of the carpal tunnel, which can cause pain and other symptoms, including mobility problems. Sensation and motor function to the fingers (except for the pinky and outer facing portion of the thumb) are controlled by signals that run through the median nerve, which passes from the forearm through the wrist. What is Carpal Tunnel Syndrome and What Causes It? Understanding the symptoms, causes, and risk factors for temporary and permanent carpal tunnel syndrome can help patients get an early diagnosis and prevent the condition from getting worse. Like many conditions that affect the nerves (particularly those in the hands and wrists), carpal tunnel syndrome in Phoenix is a progressive condition with symptoms that worsen and become more intense over time.
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