CARPAL TUNNEL SYNDROME – EXERCISES
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VIDEOS
- The Best 3 Exercises – E3Rehab – Physios
– do these exercises every hour throughout the day
Glides: 30-60 seconds each
Rotations: 1-2 sets x 10-12 repetitions
(1) Tendon Glide: 5 Steps – straight fingers pointing up, fingers to hook position, fist , extend fingers forward, fingers straight fist
(2) Median Nerve Glide: 6 Steps – fist, straight fingers, hand back, thumb out, rotate to palm up, stretch thumb with opposite hand
(3a) Side-lying Thoracic Rotation: head supported, knees bent, bottom hand on knee, rotate upper body with straight arm; heads and eyes follow arm
(3b) Half-kneeling Thoracic Rotation: same as 3a
(3c) Half-Kneeling Thoracic Rotation Windmill
(3d) Half-Kneeling Thoracic Rotation Wall Windmill: hand does not touch the wall - Nerve Glides & Stretches – Physiotutors
(1) Reduce Irritation: eliminate or modify or change activities that cause irritation
(2) Manual Therapy: neck massage, stretch the upper trapezius, levator scapulae and scalene
(3) Median Nerve Mobilization: Slides, Glides, Stretching
(4) Lumbrical Stretching: deep muscles of the hand; go to 8:00 minute mark - Dynamic & Static Stretching – Nguyen – Chiro
(1) Stretch Wrist Flexors: standing; palms down on table; fingers pointing forward
(2) Stretch Wrist Extensors: standing; back of hands on table
(3) Stretch Wrist Flexors: standing; palms down on table; fingers pointing out
(4) Interlock Fingers: roll hands, wave hands