Carpal Tunnel Decompression Exercises

Carpal tunnel syndrome is a common condition experienced by individuals who are required to repeat fine motor control actions (such as typing on a computer) for extended periods of time. Carpal tunnel is a progressive condition, which means that symptoms often become worse over time. While surgery is one possible treatment, an alternative is the regular practice of decompression exercises.

Carpal Tunnel

Carpal tunnel manifests where there exists an impingement in the "median nerve." The median nerve is a nerve that runs directly from the forearm to the hand. Where the nerve becomes unnaturally pinched or squeezed for a long period of time, as when your wrists are pressed against a table while typing, carpal tunnel syndrome can develop.

Carpal Tunnel and Exercises

According to the experts at EMedTV.com, the symptoms of carpal tunnel syndrome can be curbed through regular practice of decompression exercises. The goal of decompression exercises is to stretch and elongate the muscles of the wrist, relieving pressure from the median nerve.

Nerve Glide

Nerve gliding drill--To perform this drill, make a fist while keeping your wrist straight. Open your hand completely with your thumb held as outstretched as possible, then grab your thumb with your opposite hand and lightly pull it away from your palm, stretching it a bit farther. Hold for 15 to 20 seconds and repeat with the other hand.

Fist Flexing

Fist flexing--make a tight fist with both hands, squeezing as hard as you are able. Hold this position for five to ten seconds. Following this, expand your hand as wide as you are able, "fanning" the fingers apart. Hold this position for five to ten seconds as well.

Frequency

Ideally, you should aim to perform these decompression exercises multiple times throughout the day while you are sitting at your desk. To put this into effect, set an alarm on your cell phone every half hour, repeating your decompression rituals whenever your phone beeps. Remember that even if you spend 30 minutes total per day stretching, there is another seven and a half hours to undermine your progress with poor typing posture, so get in the habit of not resting your wrists on the desk to further reduce your risk of developing carpal tunnel syndrome.

Tags: tunnel syndrome, carpal tunnel syndrome, median nerve, carpal tunnel, Carpal Tunnel, Carpal tunnel