<\/figure><\/div>\n\n\n\nThe Carpal Tunnel Syndrome, or CTS, is caused by the median nerve being pressed or squeezed. This nerve runs from the forearms through the Carpal Tunnel in our wrists and ends in the center of our palms.\u00a0 <\/p>\n\n\n\n
A restriction of the Carpal Tunnel passageway will create pressure on the nerve, which will result in pain and numbness of the hands and arms. Researchers have proven that women and anybody over 50 are the groups most likely to be affected by this condition. <\/p>\n\n\n\n
However, nowadays between 1 and 5% of the world’s adult population is affected by CTS. Being aware of effective at-home exercises to reduce the pain will also lower the chances of needing an open release<\/em> surgery. <\/p>\n\n\n\nAt-home exercises: things to keep in mind:<\/em><\/h2>\n\n\n\nThe best results are usually achieved if combining the following exercises with other treatments and avoiding daily activities that put a strain on your wrist.<\/li><\/ul>\n\n\n\nOverdoing the exercises won’t help to strengthen your wrist. Often, in fact, light training is preferable to one that increases the pressure on the Tunnel.<\/li> Most of these exercises don’t require equipment and can be repeated anywhere you feel comfortable. <\/li><\/ul>\n\n\n\n1. Stretches<\/strong><\/h2>\n\n\n\nThe following exercises are designed to increase the flexibility and strength of your wrist by creating deep stretching movements and holding that position for a set time. <\/p>\n\n\n\n
Fist to Stop Sign<\/strong><\/h3>\n\n\n\nThis is an easy movement that can be repeated anywhere and as long as you feel comfortable. Start with your hand in a fist in front of you. Slowly straighten your fingers into a “halt” sign, with your fingers all touching one another, then return to the initial position. This can be alternated with opening your hand with your fingers spread. <\/p>\n\n\n\n
Thumb Stretch<\/strong><\/h3>\n\n\n\nStand or sit with your arm straight in front of you. Your hand should be in line with your shoulder and your palm facing downwards. Keep your hand semi-relaxed with your finger naturally spread. Use your other hand to put pressure on the top of your fingers and push the down-facing hand towards yourself, bending the wrist. This movement produces a very deep stretch, so don’t overstress your wrist as this could make your condition worse. Once you reached the maximum stretch point hold the position for 15 to 15 seconds. <\/p>\n\n\n\n
Wrist Resistance<\/strong><\/h3>\n\n\n\nFind a sitting comfortable position with a hard surface in front of you (i.e. a table). Stretch your arm over the surface, with your palm flat against it. Bring your other hand on top of the affected one, perpendicularly (your arms should be making a cross sign). The hand on the bottom (The affected one) should push upwards, and the hand on the top should be resisting, creating a downward force. This exercise stretches the wrist and your lower forearm. <\/p>\n\n\n\n