Carpal Tunnel Syndrome (CTS) is a common condition that affects many individuals, especially those who perform repetitive hand movements or work with computers for extended periods.
This condition can cause pain, numbness, and weakness in the hand and wrist, making everyday activities challenging.
While medical interventions may be necessary in severe cases, physiotherapy exercises can play a crucial role in relieving symptoms and improving hand function.
In this blog post, we will explore some effective and easy-to-follow physiotherapy exercises that can provide relief for individuals suffering from Carpal Tunnel Syndrome.
Wrist Stretches
Wrist stretches are essential for improving flexibility and reducing tension in the wrist and hand muscles. Here are a few simple exercises you can try:
a) Wrist Flexor Stretch:
- Extend your affected arm in front of you, palm facing down.
- Use your other hand to gently bend your wrist downward until you feel a stretch in the forearm.
- Hold the stretch for 15-30 seconds and repeat 3-5 times on each side.
b) Wrist Extensor Stretch:
- Extend your affected arm in front of you, palm facing up.
- Use your other hand to gently bend your wrist upward until you feel a stretch in the top of the forearm.
- Hold the stretch for 15-30 seconds and repeat 3-5 times on each side.
Finger and Thumb Exercises
Strengthening the muscles in your fingers and thumb can help alleviate the symptoms of Carpal Tunnel Syndrome. Here are a couple of exercises to try:
a) Thumb Opposition
- Start with your hand open and fingers extended.
- Touch the tip of your thumb to the tip of each finger one by one, creating an “O” shape.
- Repeat this exercise 10-15 times for each hand.
b) Finger Squeezes
- Place a soft ball or stress ball in the palm of your hand.
- Squeeze the ball as hard as you can without causing pain.
- Hold the squeeze for 5 seconds and then release.
- Repeat this exercise 10-15 times for each hand.
Nerve Gliding Exercises
Nerve gliding exercises can help free up the compressed median nerve in the carpal tunnel. It is essential to perform these exercises with caution and stop immediately if you experience pain or discomfort.
Here’s an example of a nerve gliding exercise:
Median Nerve Glides
The median nerve is the primary nerve affected in Carpal Tunnel Syndrome. These exercises help to gently stretch and glide the median nerve, reducing tension and promoting optimal nerve function. Here’s how to perform median nerve glides:
- a) Start with your hand open and fingers extended.
- b) Slowly flex your wrist downward, keeping your fingers straight.
- c) Hold this position for a few seconds, feeling a gentle stretch in your forearm and wrist.
- d) Slowly extend your wrist, bringing it back to a neutral position, and curl your fingers into a fist.
- e) Repeat this sequence 10 times, moving your wrist and fingers smoothly and without jerking motions.
- f) Perform the exercise several times a day, aiming for three sets each time.
Ulnar Nerve Glides
The ulnar nerve is another nerve that can be affected by Carpal Tunnel Syndrome. Ulnar nerve gliding exercises can help alleviate symptoms and improve nerve mobility.
Here’s how to perform ulnar nerve glides:
- a) Start with your arm extended in front of you, palm facing upward.
- b) Slowly bend your elbow while keeping your wrist straight, so your fingers point towards the ceiling.
- c) Hold this position for a few seconds, feeling a gentle stretch along the inside of your forearm.
- d) Slowly straighten your elbow and bring your fingers back to the starting position.
- e) Repeat this sequence 10 times, focusing on maintaining a smooth and controlled movement.
- f) Perform the exercise multiple times throughout the day, aiming for three sets each time
Radial Nerve Glides
The radial nerve can also contribute to Carpal Tunnel Syndrome symptoms. Radial nerve gliding exercises can help improve nerve mobility and alleviate discomfort.
Follow these steps for radial nerve glides:
- a) Start with your arm extended in front of you, palm facing downward.
- b) Bend your wrist backward, moving your fingers towards the ceiling, while keeping your elbow straight.
- c) Hold this position for a few seconds, feeling a gentle stretch along the back of your forearm.
- d) Slowly bring your wrist back to a neutral position, with your palm facing downward.
- e) Repeat this sequence 10 times, focusing on maintaining a smooth and controlled movement.
- f) Perform the exercise several times a day, aiming for three sets each time.
Conclusion
Physiotherapy exercises can be an effective non-invasive treatment option for individuals with Carpal Tunnel Syndrome. By incorporating these simple exercises into your daily routine, you can improve flexibility, reduce pain, and regain hand function. However, it’s crucial to consult with a qualified physiotherapist or healthcare professional before starting any exercise program to ensure it is suitable for your specific condition. Remember to perform the exercises gently and avoid overexertion or pain. With regular practice, these exercises can contribute to your overall recovery and long-term management of Carpal Tunnel Syndrome.
