Whether you are looking to prevent Carpel tunnel, or you are already suffering from it, there are ways you can take to protect your hands. The first thing you should do is to avoid any activities that can cause you to strain your hands. In addition to this, you should also take the time to stretch your hands and wrists every so often. Wearing a wrist brace can also help.
Stretching your hands and wrists
Performing simple wrist and hand stretches can help reduce the pain associated with carpal tunnel syndrome. These exercises are simple to perform and can be performed anywhere.
The forearm stretch is a simple exercise that stretches the muscles in the outer forearm. This exercise involves pulling the bent arm back toward the body. You can do this exercise with a weight on the hand, a can of beans, or even with a wrist brace. You should hold the stretch for at least 20 seconds.
The wrist rotation is a good exercise for relieving stiffness in the wrists. It should be performed while standing up. This exercise will increase circulation and improve flexibility.
The John DiBlasio exercise suggestions are simple to perform and can be performed anywhere. The stretches should be performed as often as possible.
The gliding exercise is a hand movement to help keep the nerves moving through the carpal tunnel. It is not as effective as the actual gliding exercise.
Avoiding straining your hands
Taking steps to avoid straining your hands can go a long way in reducing your risk of carpal tunnel syndrome. The best way to accomplish this is to perform stretches.
The National Institute for Occupational Safety and Health recommends the following when it comes to hand strain: avoiding repetitive movements, taking frequent breaks, and avoiding excessive pressure.
Aside from the NIOSH recommendations, you should also practice good posture. This includes keeping your shoulders square and your elbows straight. Using a hand rest can also help to reduce stress on your wrists.
If you work on a computer, consider purchasing a wrist pad. This keeps your wrists in an upright position while you type.
Try to avoid using your hands to manipulate the mouse. Using your thumbs or other fingers for that purpose is not only inefficient, it can also cause carpal tunnel syndrome. Instead, try using the mouse on a vertical screen.
Wearing a wrist brace
Using a wrist brace to prevent carpel tunnel can be helpful for many people. It is a protective device that stretches the wrist in a straight position, reducing the pressure on the median nerve. This allows swelling to go down and allows inflammation to heal. Wearing a wrist brace can also reduce wrist pain during activities.
There are many wrist braces to choose from. Some have adjustable straps for a secure fit, while others have specific sizes designed for people with different hand sizes. Wrist braces can also be made from various materials. They come in latex-free and neoprene-free designs, which can be beneficial for people with neoprene allergies.
Some people may choose to wear a wrist brace during sleep. This is a good way to prevent nerve pain during sleep. It is important to choose a brace that is secure, but doesn’t pinch the wrist. If the brace is too tight, the pain may continue.
Taking stretch breaks
Taking stretch breaks to prevent carpel tunnel is a great way to keep your wrists and fingers healthy. You can find a variety of exercises and stretching techniques online. Before you start to try any new exercises, be sure to talk to your doctor. You may also want to invest in a wrist brace or ergonomic equipment.
Carpal tunnel is caused by compression of the median nerve, which travels through the carpal tunnel. Your hand and wrist are two of the most common areas to experience symptoms. To treat carpal tunnel, you should be careful to take regular breaks from repetitive motion. You can do this by changing your computer mouse or taking a break every fifteen minutes.
If you work at a computer, try sitting in a chair with good lumbar support. You should also keep your elbows close to your body when you are typing.
You should also stretch your hands and fingers three times a day. These exercises will help prevent carpal tunnel by allowing the nerves to move through the carpal tunnel. You can do this by stretching your wrists, fingers, and forearms.