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.
Neural Glides for Ulnar Median Radial Nerves Ask Jo
Hey everybody, it’s jo! today we’re going to talk about neural glides or neural flossing. That is to get your nerves moving if you’ve had damage to them, if you’ve had surgery and maybe have some scar tissue around them. So let’s get to it. You probably were wondering why I was making funny faces just a minute ago. You have three different nerves main nerves in your arm, which is your ulnar nerve, your median nerve, and your radial nerve. So with your ulnar nerve, to stretch that one out, you’re gonna put your pointer finger.
And your thumb together making an okay sign. you want to flip it up and come back down. Some people are only going to be able to get to about right here before they feel that stretch in the nerve on the outer part of their arm. So if you can only get to here, that’s fine. You can do that, and do that about 10 times. Then eventually you are going to go a little bit further, coming up and down. And hopefully you will be able to get all the way up so you can make bird man face. Alright, the next one is your median nerve.
That one is in the middle. you can put your arm straight out to the side, and you want your palm to be up. You’re going to keep your fingers as straight as you can, and then move at your wrist bringing your fingers down. Now some people going just straight down will be enough stretch. If that’s not enough stretch for you, then you can take your head and to the opposite shoulder, and go down and up. Same thing, just do about 10 of these at a time because if you do too many, you can also irritate the nerve. Now if you get 10 of these.
And you still don’t feel a stretch, you can take it back a little, turn your head, and then stretch. Little pause at the end, and come on back up. The last one is going to be your radial nerve on top because it’s rad. You’re going to put your arm out again, but now you are going to put your hand and palm down, and repeat the same way, going down and up. If that’s not enough for you, then you can turn your head to the side, and go down and up. If that’s still not enough, go back just a little bit, and go down and up.
The last thing i am going to show you is actually doing some neural glides in your leg. a lot of people will do this for their sciatic nerve. So I’m going to hop up here and show you. So if you’ve been diagnosed with nerve damage in your leg, you’re going to want to sit up in a chair or on your couch, just where you are comfortable. Now stick out your leg, and pull your toes toward you. Now some people might feel a pull as soon as the pull their toes towards them. If you feel a pull with that, then you’re just going to point your.
Toes and and flex your toes back and forth. that’s moving that nerve up and down. it’s gliding it back and forth. If that’s not enough, then you’re going to slump your back down, pull your chin towards your chest and then do the same thing. Pulling your toes towards you and pointing away from you. It’s simple as that. Make sure you just do about 10 to start off with because you don’t want to irritate those nerves. Those were the exercises for neural flossing or neural glides. And remember to just start off with about 10 or so, and.