Our wrists are silent workers tirelessly navigating the minefield of a keyboard.
They are anemones in a dazzling celebration of kinetic energy.
They pull us toward our dreams and push us away from danger and people standing too close to us in the security line at the airport.
They are the unsung heroes of our daily lives. But sometimes, they rebel.
As a chiropractor for carpal tunnel syndrome, I know how debilitating this condition can be, foiling our attempts to firmly shake our father-in-law’s hand, impress a crush by effortlessly opening a jar, or manically wave to a life-size cartoon character during a Disney parade.
Whether we work with our hands or talk with our hands, carpal tunnel makes everything a whole lot more difficult. It’s not going to kill us, but it’s going to make us wish someone would.
The carpal bones at the bottom of the wrist and the transverse carpal ligament at the top of the wrist create the carpal tunnel. It’s not the most creative name choice, but it is quite practical. Through this tunnel travels the median nerve, providing sensory and motor functions to the thumb and three middle fingers. Without our median nerve, we can’t…
Or
The median nerve allows us to control our opposable thumbs, so we wouldn’t even be considered human without it.
Carpal tunnel syndrome is when the carpal tunnel compresses the median nerve. Resulting in symptoms like:
- Weak grip strength
- “Pins and Needles”
- Swollen fingers
- Pain or numbness
- Burning or tingling
- Wrist pain
- Decreased range of motion
The trick to avoiding carpal tunnel syndrome is to keep the tunnel from collapsing. This is a tall task for those who work with our hands all day, like laborers, artists, and middle management. The repetitive hand movements required on the factory floor or in front of a keyboard (whether by Dell or Yamaha) make us more susceptible to the hand and wrist pain of carpal tunnel. I can’t think of anyone who wants to write an email on a good day, let alone if they were shocked with a jolt of pain every time they hit a key.
Our chiropractic treatment for carpal tunnel always includes exercises and stretches to strengthen and support our fingers, hands, wrists, and forearms. These exercises reinforce and lock in the structural changes made by adjustments. They can even prevent flare-ups that could strike right when we’re in the middle of playing a suite by Debussy or driving to the basket for a layup.
These exercises and stretches for carpal tunnel relief can be done at home, at work, or standing in line at the bank, and they don’t require any equipment. Plus, they’re the perfect doctor-mandated break from work.
Tight Fist/Open Hand
Whoever originally named the carpal tunnel probably also came up with the name of this exercise. But I can appreciate straightforward practicality.
- Clench the fingers of one hand into a tight fist.
- Let go, opening the hand and spreading the fingers wide.
- Repeat five times, then do the other hand.
Thumb Across Palm
Another brilliant name.
- Hold one hand with an open palm face up and spread fingers apart.
- Move the thumb across the palm to touch just below the little finger. Hold for five seconds.
- Return the thumb to its starting position. Spread fingers wide apart. Hold for five seconds.
- Repeat five to ten times on each hand.
Wrist Flexor Stretch
- Hold a hand out in front with the palm facing up.
- Bend the hand back towards the floor, stretching the palm side of the wrist.
- Using the other hand, bend the first hand back even more, deepening the stretch.
- Hold for 30 seconds. Repeat on each hand two to four times.
Wrist Rotations
- Hold one or both hands in a loose fist. Slowly rotate each wrist clockwise five times.
- Then, rotate each wrist counterclockwise.
Prayer Stretch
- Put hands together in a prayer position under the chin.
- Push hands down to the waist to feel a stretch.
- Hold for 30 seconds. Repeat two to four times.
The Big Squeeze
- Squeeze a soft rubber ball or balled-up socks.
- Hold for five seconds.
- Repeat ten times or until the old socks disintegrate in your hands.
- Do this up to three times a day.
Shake It Out
- Shake hands. Different than a handshake…
Fast carpal tunnel pain relief is as easy as that.
Consistency is key when it comes to relieving carpal tunnel syndrome through exercises. These movements are great to incorporate into our daily routine, taking breaks to stretch and move our wrists. We must listen to our bodies and stop exercises that cause increased pain or discomfort.
While these exercises can be beneficial, addressing the root causes of carpal tunnel syndrome is essential. At our practice, we take a holistic approach to managing and alleviating carpal tunnel syndrome. Determining the root cause of the pain helps us not just address the symptoms but prevent the pain from returning, saving us time and headaches in the future.
Through these exercises, chiropractic adjustments, deep tissue laser, Active Release Technique, and the Graston technique, we create an individualized relief plan to stop carpal tunnel and keep it powered down. Leaving us the time and strength for:
Call our office or schedule a time to meet with one of our amazing doctors. It might not seem like a big deal, but pain of any kind is, and silently suffering is not a life necessity.
