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What Is Carpal Tunnel In The Wrist

Carpal Tunnel Syndrome Stretches Exercises Ask Jo

lt;laughtergt; O Oh man, this must be carpaltunnel I think I’m gonna Google it. Actually, it’s carpal tunnel syndrome. You’ll hear peoplesay they’ve got those carpal tunnels, but it’s kind of like that sciatic nerve, everyonehas carpal tunnels, but carpal tunnel syndrome is actually when you have some pain, thatpressure in there. A lot of people get it from working on the computer a long time.So, these are gonna be some stretches to stretch it out and hopefully get you feeling better.DIsclaimer alert, though, lots of times when people the wrist pain, the numbness and tinglingin their fingers and their hands, it’s actually coming from their neck. It’s not carpal tunnelsyndrome, so it’s very important to go get

a true diagnosis from your or therapist.So let’s move along from there. The first stretch that I’m gonna show you is just kindof a warm up. And what you’re gonna do is your gonna put your arm straight out. You’regonna have your hand in a fist position. And you’re just gonna move it up and down. Sojust a little pause at the end range there and then coming back up a little pause atthe end range there. When you go up this way, you should feel the stretch underneath yourwrist and arm here. And when you go down, you should feel the stretch up on top. Nowif you go down you want to curl your fingers in. That’s what gives you the most stretch.If that’s painful you can relax your fingers

a little bit and stretch down this way. Samething going up. If you go up this way with your fingers curled, that’s not as much asa stretch. and so if you open up your hand lt;laughtergt; I mean, um, if you open up yourhand with your fingers up, that’s gonna give you an extra stretch through here. So samekind of thing, just a little pause at the top, and then curl your fingers and go down.The next kind of stretchwarmup is turning your fist up. You can have your thumb on topon the outside for a little less of a stretch, you’re gonna go down this way. You’re gonnafeel the stretch on top. And then you’re gonna come back up, you’re gonna feel the stretchon the bottom. Now if you want a little more

stretch, if that’s not getting you enoughstretch, tuck your thumb inside. So you’re holding that thumb underneath. And you’regonna go down, feeling that stretch on the top. And then go up, feeling the stretch onthe bottom there. So just about, you know, 10 or 15 times each way going up and down.And then tucking that thumb in and go back and forth. Now we’re gonna move into an actualstretch with some over pressure. So if those were easy, you weren’t quite feeling the stretch,we’re gonna add some extra pressure in there to give you more of a stretch. So you wantyour arm still straight out. You want that elbow locked. You’re gonna bring your handup, those fingers are straight. You’re gonna

take your other hand and put some pressureon it. So you’re just pushing out. Now this time you’re actually gonna hold it for 30seconds. And you’re gonna do the 30 seconds and you’re gonna do it 3 times each. And afteryou do the 30 seconds there, then your gonna bring it down, you curl those fingers underand you give yourself some pressure there. So same thing down that way. 3 times for 30seconds. So again just going up, hand almost in a stop sign, extra pressure, and then curlingit down and curling those fingers in, extra pressure. Now the next one is when you wantto use both hands. You can use both hands, this is called the prayer stretch. Just likeit sounds. You want to bring your hands together.

You want to have your elbows out. Some peoplemight only be able to get to here, and they’re gonna feel the stretch. You want to feel thestretch under both of the hands right here, through that carpal tunnel. And so, you’regonna pop those elbows out, but if you can bring all the way down to here, and you wantto hold it for 30 seconds for 3 times. Now the last stretch I’m gonna show you is gonnabe a big stretch, and we’re gonna do it up against the wall, so let’s get on up thereand I’ll show you this one. Alright, so using the wall is the next step up from the overpressure with your hand, so you’re basically using the wall as your hand to give you thatextra over pressure. So it’s the same thing,

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