Hold your arms in front of you, be sure that neck and shoulders are relaxed, bring hands up until you feel a stretch, hold for a count of 5.  Bring wrist to neutral and let fingers relax.

  • Make a fist and flex your wrists downward hold for a count of 5.  Bring wrist to neutral and let fingers relax
  • Let arms down, hanging loosely at your sides, relax your shoulders.
  • With arms down and elbows extended, turn palm up (facing forward) and gently squeeze an object such as a racquetball. Hold for 5 seconds, then relax hand.
  • With each of these exercises, the relaxation phase is as important as the stretching or working phase. 

More Helpful Hints:

  • Get Plenty of Rest and avoid Stress
  • Vitamin B-6 has been shown to be helpful in the treatment and prevention of nerve entrapment syndromes (like CTS)Be careful of excess water retention.
  • Excessive salt intake, pre-menstrual bloat and 3rd trimester pregnancy all increase the likelihood of CTS symptoms.
Fast Facts
Carpal Tunnel Syndrome
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Molly A. Miller, MS, PT

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Carpal Tunnel Syndrome (CTS) occurs 3 times more often in women.

Exercise and proper positioning while working are the best ways to treat and prevent Carpal Tunnel Syndrome.

Symptoms of CTS Include:

  • Numbness and tingling in the hand, initially at night
  • Pain
  • Decreased sensation, especially in the palm on the thumb side
  • Clumsiness (dropping things)
  • Weakness, especially with thumb motions

The symptoms typically start at night, but as the disorder progresses, the symptoms linger or get worse throughout the day.

Prevention

Positioning (For Keyboarding)

  • Keep your head up straight, with neck in a neutral position, allowing the nerves more room as they exit the spine
  • Monitor and working documents should be placed at eye level.
  • Shoulder blades should be comfortably back, so that you are not reaching forward
  • The keyboard should be low, so that the angle your elbow makes is 90º,  or slightly more.
  • Wrists should be in Neutral. This means that they should not be bent.  They should be supported, so that only the fingers move as you type
  • Take frequent break.  Any position for too long can impede nutrition flow to the nerves. Stop what you are doing periodically and exercise!

Exercises

These are recommended exercises for preventing CTS, if there is any pain or discomfort, discontinue and consult your physician or physical therapist.