Carpal tunnel syndrome is incredibly frustrating to those who suffer from hand, wrist and arm pain on a daily basis. The pain is especially felt with repetitive motion like texting on a cell phone, typing on a computer, cooking and other activities.

Adding in a few stretches to your daily routine can provide huge benefits in alleviating the discomfort that comes from carpal tunnel syndrome and can even help avoid greater discomfort and pain.

Watch Alyssa Peterson, CEO of Soothology, walk through four different stretches for carpal tunnel relief. And, set up a routine to do this simple stretches at least once a day to start feeling relief from carpal tunnel syndrome.

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  1. Start with a “Good Morning Stretch”

Raise arms above your head and clasp your hands with your palms facing upwards. Lean to the right side and hold about 10 to 20 seconds. Then repeat by leaning to the left side and holding about 10 to 20 seconds.

Carpal tunnel symptoms are aggravated by stiffness in arms, wrists and hands. Good Morning Stretch helps get your arms and wrists warm up.

 

Bring arms down and pull your right arm straight across your chest to open the shoulders. Hold about 10 to 20 seconds, and then pull your left arm straight across your chest for another 10 to 20 seconds.

Shoulder stretch for benefits blood flow to tricep and rest of your arm.

Bring your arms over your head to open up the triceps. Focus on one arm at a time and hold for 10 seconds on each side.

Tricep stretch really focuses on loosening those muscles.

 

  1. Straight Arm Push Stretch

 

Put your arms in front of you and push forward – like you’re pushing against a wall.

Straight arm push stretch is bringing flow to forearms and wrists. Carpal tunnel problems are centered at wrists, but whole arm tightness contributes.

Continue the same pushing motion as you move your arms outward to line up with your shoulders. As you do this motion, you may feel a sensation from the inside of your palm up to your shoulders. This stretch is alleviating nerve compression that can occur with the medial nerve which goes down the arm and into the wrist and hand.

Now Straight Arm Stretch to the sides further pulls forearm and wrist muscles at different angle.

Next, turn your arms over to have your palms face upward with your arms still stretched out to the side. Point your fingers down towards the ground. Then move your arms up over your head.

Palm up fingers down stretch is yet another angle on the arm muscles.

Pull your arms down and push behind you. Keep your palms facing outward as you focus on this movement.

Down and back arm stretch for helping loosen shoulders and stretch biceps.

To finish this stretch, flip your wrists to face upward and push behind you and hold for 10 seconds.

By this point, you are really starting to relieve your carpal tunnel symptoms.

 

  1. Prayer Position Stretch


Place your hands together in prayer position, and then push your hands to the right and hold for 10 seconds. Then push your hands to the left and hold for another 10 seconds.

Prayer position stretch focues on wrist where the source of carpal tunnel pain resides.

Push each finger against each other one at a time. Repeat this action as many times as needed.

Don't forget to focus on each individual finger.

  1. Palm and Wrist Stretch

 

Bring your arm in front of you with your palm facing upward. Use your other hand to gently stretch your palm downward and hold about 10 seconds.

Palm stretch reverses tension from having your hands in same position all day.

Next, use your hand to gently stretch each finger downward towards the ground.

Finger pull stretch, once again, isolates individual muscles where the chronic tension contributes to carpal tunnel.

After you are done with these four stretches, finish it off with another “Good Morning Stretch” before you get back to your busy day.

These stretches can be done when you first wake up, during your work day, or whenever you need extra carpal tunnel relief. As you focus on these stretches consistently, you may find that your discomfort has lessened and range of motion improved.

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