This is the top 3 exercises for carpal tunnel syndrome. carpal tunnel syndrome involves a nerve called the median nerve. The median nerve starts at C5 to T1 which is right here. So about the middle lower part of your neck. The nerve travels down your arm, down the front of your arm, in front your elbow and into the hand. It innervates or gives sensation to the thumb, index finger, middle finger and half of the ring finger. So that is your median nerve. That is the nerve that is problematic in carpal tunnel.
Syndrome. the carpal tunnel is right here. so carpal means wrist bones. there is actually a little tunnel formed with a little sheath over top where that median nerve goes through. People with carpal tunnel syndrome what they will see is they will have numbness in that area. Then this area right here in the thumb is called the thenar eminence, that area will begin wasting away. What happens is frequently that is becoming pinched here. Also what can happen is you can get pressure on the median.
Nerve in the neck, in this area right here especially with an elevated first rib. it can also happen down the arm as well. So these are the top 3 exercises that we do for carpal tunnel syndrome. Frequent problems are this. This movement right here. If that is painful or causes numbness or tingling into your hands especially into this area, that is carpal tunnel. That is called Phalens or reverse Phalens test. Exercise 1 that we do for carpal tunnel syndrome. To stretch the median nerve, you.
Do palm up, hand down, elbow straight. you should feel a stretch right through here. Then what you can do is take your ear to the opposite shoulder. So you head is going away from you hand. In the we do a 30 second hold. As people get more advanced, they put their hand on the wall and lean the opposite way. 30 second hold, 3 times. Another thing that we do is a something called a median nerve release and it goes like this: Hand stretched out, make a fist, first. Hold it for 5 seconds. Hand out straight,.
Hold 5 seconds. make almost like a puppet position, hold 5 seconds. palm up, hold 5 seconds. Reach underneath, grab the thumb, pull back, hold 5 seconds. That is exercise 2. Frequently we will have people go through that 2 or 3 times. Exercise 3 is called a first rib stretch. What we do is this: we take a towel, if I have carpal tunnel on the right side, and I have some sort of tightness right here in what is called the brachial plexus but basically right here, this area. If somebody has carpal.
Tunnel and they are going like this a lot especially if they are a rightsided sleeper, this is an area that we want to address. You can get carpal tunnel symptoms from pressure on the median nerve right here. It is frequently missed even with an xray or an MRI. What we do is we put the towel directly on this area which your first rib is right here. The towel is over top of your shoulder, pull down, one arm in the front, one hand in the back. Then you lean the opposite direction. You are going to feel a really nice stretch.
Wrist and Hand Joints 3D Anatomy Tutorial
So this is a tutorial on the joints of the wrist and the hand. we’ll just take a look at some of the features of this joint and look at the ligaments and kind of movements that occur at this joint. So we’ll start off with the wrist joint and we’ll work our way distally to the various hand joints. So this wrist joint is this joint here between the radius and an articular disc which lies at the end of the ulna and it attaches to the base of the styloid process. So it’s between.
The radius and an articular disc at the end of the ulna and between the proximal articular surfaces of these three carpal bones the scaphoid, lunate and triquetral bones. So the wrist joint is a condyloid synovial joint. You get flexion, extension, abduction, adduction and you get circumduction, which is a combination of all these movements. Abduction is movement in this direction. Adduction is movement towards the midline. Flexion and extension flexion is up this way and extension is back this way.
So it’s just worth pointing out that the styloid process of the radius actually extends further, extends more distally than the ulnar styloid process. This actually means that the wrist joint is more limited in its range of movement in abduction because the styloid process longer and it limits this movement a bit. Because of the more distal radial styloid process, the hand cannot abduct as far as it can adduct because the ulnar styloid process over here doesn’t extend so far.
So the wrist joint is a radiocarpal synovial joint. so it involves the three carpal bones here, the proximal carpal bones scaphoid, lunate and triquetral. It involves the distal end of the radius and there’s an articular disc which lies over the ulna. So it’s a radiocarpal synovial joint. So let’s just quickly take a look at some of the ligaments in this area. You’ve got collateral ligaments. You’ve got ligaments connecting the radius and the ulna to the.
Carpal bones, so you’ve got radiocarpal and ulnocarpal ligaments. and you’ve got ligaments on both sides. We’ve got palmar and dorsal ligaments. And then you’ve got ligaments at the end of the radius and ulna which connect these two bones together. So at the distal end of the radius and ulna, you’ve got this ligament connecting the bones on the palmar surface. So this ligament here is the palmar radioulnar ligament. If I just rotate around and we look at the dorsal surface, you’ve got the dorsal radioulnar ligament.
Then we’ve got the collateral ligaments. so we’re looking laterally at the wrist here and you can see a ligament connecting the styloid process of the radius bone to the carpal bone. This is the radial collateral ligament. So if we’re looking at the medial aspect of the wrist, you can see the ulnar styloid process connects to the carpal bones, so this is the ulnar collateral ligament. We can just see these ligaments here which run from the radius to the carpal bones and.
We’re looking at the palmar surface, so these are the palmar radiocarpal ligaments. likewise, we’ve got palmar ulnocarpal ligaments. These run from the ulnar bone to the carpal bones. So if we just look at these in a little bit more detail, they can be broken down into two parts. So the palmar radiocarpal ligament connects from the radius to the capitate bone, so this particular ligament is called radiocapitate part of the palmar radiocarpal ligament. And then you’ve got this other part which connects from the radius to the scaphoid and the lunate.
So this ligament is called the radioscapholunate part of the palmar radiocarpal ligament. So it’s the same with the ulnocarpal ligament, the palmar ulnocarpal ligament. It’s got two parts. One part connects to the lunate, so it’s called the ulnolunate part. And the other part connects to the triquetral bone, so it’s the ulnotriquetral part. So what you really need to take away from this part is just that there’s a radiocarpal and an ulnocarpal ligament and it’s on the palmar surface, so it’s palmar ulnocarpal.