What are the best stretches to get rid of carpal tunnel pain or pain in your hands from repetitive movements?
- First off, think about the movements that you do the most. What do you do with your arms and hands on a regular basis?
- Second, do movements in the opposite direction.
I'm not being silly here. I'm serious.
Any movement that we do often enough--without doing the opposite movement to balance our muscles--will cause hand pain or carpal tunnel symptoms by and by.
It's all about muscle balance.
Did you know that muscles are the most common cause of all hand pain? In fact, muscles are the leading cause of aches and pains all over our bodies!
If you usually work with your hands in a palm-down position, take breaks to turn your hands palm up.
If you work with your hands bent downward, bend them upward. Give the muscles a break by stretching them in the opposite direction.
If you do a lot of twisting motions, stop it. You will have to think of a different way.
For instance, if you rip open packaging with a twisting movement, use scissors instead. Or use your whole arm instead of just your twisty-wrist. Keep your wrist straight while your arm turns.
Most of the time your arms and hands and head are out in front while you work. That makes the muscles in the front of your body get short. They pull on your head and shoulders.
If you develop 'forward head' posture from all those short muscles in the front of your body--and especially if you also have rounded forward shoulders--the nerves and blood vessels in your neck near your collar bone can be compressed. That causes carpal tunnel symptoms.
So the muscles you would like to stretch are the muscles in the front of your body and your arms. They are the 'bad guys' who are giving you carpal tunnel grief.
Well, they aren't really bad. They just
Your arm muscles need stretching, too, because they can trap nerves running to your hand from your neck. Here's one way:
- Palm up, palm down.
- Do it with your elbow at your side.
- Let your arms drop straight down and do it next to your thighs.
- Do it with your elbow straight out in front of you.
- Do it overhead.
Feels good to get the muscles and circulation moving again, doesn't it? Stretching in the opposite direction of your usual motions will help you get rid of your carpal tunnel pain naturally.