Wrists are one area that you misuse on a regular basis. We type all day in computers, or mobile phones, even remotes. All these actions put undue stress on the wrists leading to severe aches and pains and in some case Carpal Tunnel Syndrome.
Wrists can only take so much pounding every day, if we exercise them regularly it will be able to respond well, but we don’t. If wrists are left unattended and subject to stresses everyday will lead to Carpal Tunnel Syndrome.
From
Wikipedia:
Carpal tunnel syndrome (CTS) is a medical condition in which the median nerve is compressed at the wrist, leading to pain, paresthesias, and muscle weakness in the forearm and hand. A form of compressive neuropathy, CTS is more common in women than it is in men, and, though it can occur at any age, has a peak incidence around age 42. The lifetime risk for CTS is around 10% of the adult population.
How do we control this Carpal tunnel syndrome and reduces wrist aches and pains? It can be controlled with a set of simple exercise shown below. It just takes just a few minutes every day. You can either do once a day or multiple times a day. Best thing is you can do this anywhere when you ride a bus or when you watch TV or relax in a chair. I do this standing which is the best way. This exercise was suggested by a doctor in Australia to a friend of mine, and with his approval I am adding this here. The pictures are drawn by my friend Andrea.
A summary of this exercise is given below:
• Extend and stretch both wrists and fingers acutely as if they are in a handstand position. Hold this position for a count of five.
• Straighten both wrists and relax fingers for a count of five.
• Make a tight fist with both hands. Then bend both wrists down while keeping the fist. Hold for a count of five.
• Straighten both wrists and relax fingers for a count of five.
• Repeat each exercise 3 times.
• Hang arms loosely at side and shake them for a couple of seconds.
The following pictures illustrate these 6 points.
Exercises to Prevent Carpal Tunnel Syndrome
Extend and stretch both wrists and fingers acutely
as if they are in a hand-stand position
Hold for a count of 5.
Straighten both writs and relax
fingers for a count of 5
Make a tight fist with both hands.
Hold for a count of 5.
Then bend both wrists down while
keeping the fist. Hold for a count of 5.
Straighten both wrists and
Relax fingers for a count of 5.
Let your arms hang loosely at your
side and shake them for a couple
of seconds.
If you do this regularly everyday you will see a noticeable difference than before and feel less aches and pains in your wrists.
Taking Care of your Wrists
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