19/01/2025
CARPAL TUNNEL SYNDROME
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[REHAB]
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▪️Wrist range of motion
▪️Flexion: Gently bend your wrist forward. Hold for 5 seconds (2 sets of 15).
▪️Extension: Gently bend your wrist backward. Hold for 5 seconds (2 sets of 15).
▪️Side to side: Gently move your wrist from side to side (handshake motion). Hold for 5 seconds in each direction (2 sets of 15).
▪️Wrist stretch: Press the back of the hand on your injured side with your other hand to help bend your wrist. Hold for 15-30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction. Hold for 15-30 seconds. Keep the arm on your injured side straight during this exercise (3 sets).
▪️Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly (3 sets of 15). As the exercise gets easier to do, hold small weights in your hands.
▪️Pectoralis stretch: Stand in an open doorway or corner with both hands slightly above your head on the door frame or wall. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15-30 seconds (3 times).
▪️Scalene stretch: Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15-30 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15-30 seconds (3 times on each side).
▪️Thoracic extension: Sit in a chair and clasp both arms behind your head. Gently arch backward and look up toward the ceiling (10 times, several times/day).
▪️Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds (2 sets of 15).
▪️Wrist extension: Hold a soup can in your hand with your palm facing down. Slowly bend your wrist up. Slowly lower the weight down into the starting position (2 sets of 15).
▪️Grip strength: Squeeze a soft rubber ball for 5 seconds (2 sets of 15).
