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health & fitness

Carpal Tunnel Syndrome

Daily Exercises for Prevention

by Paula Allia, PT, DHSc, MTC, OCS
ar pal more bound down with myofascia and
tunnel muscular connections. This level gets
Csyndrome strained and often becomes susceptible
(CTS) is a to insult from faulty posture and
problem that is overuse in this area. If postural issues
caused by the (which are common) exist, tightnesses
compression of and restrictions of fluidity down the
the median nerve arm can ensue.
at the level of the Many daily activities can
wrist. It is often cumulatively affect the median nerve
caused by repetitive motion of the and the muscles that it innervates. A
wrist and forearm. Several causes can nerve exits the spine from the spinal
be given for this syndrome however cord and supplies certain regions with
many times this nerve can actually be both sensory and motor support. If the
compressed even above the wrist up to nerve is not bound down anywhere
the neck. These reasons can be due to along its route, the function of this
disc problems, bone spurs in the neck, nerve should be optimal, thus receiving
postural faults, and tightnesses and lack sensory information and supplying
of flexibility through the arm. Symptoms proper motor responses for normal
of night pain, tingling and numbness in function. Imagine if there is a kink or
the wrist and first 3-4 fingers can occur. restriction in that nerve for any reason.
If not addressed and compression progresses one may actually This could strain the optimal responses of the nerve causing strain and
experience weakness and functional limitations in the hand and fingers. overuse, and even swelling at the wrist where the nerve enters into the
The key to CTS is to avoid it and treat it prophylactically. The best hand.
thing that one can do is practice good body posture while keeping The key to keeping the median nerve firing normally is to give it the
joints flexible and the muscles strong. best situation to function. Eliminating restrictions while having normal
The median nerve can get entrapped at the wrist by a band called muscle and nerve gliding will help the nerve function more optimally.
the retinaculum. It is not uncommon that this nerve may also be tight There are several exercises that can be done to promote healthy posture
along the forearm and could have limitations all the way up to levels in while keeping joints and muscles flexible.
the cervical spine (neck). This nerve supplies the ability for strength to Posture: Sitting up straight, looking forward with ears in line with
the functions in the forearm and hand. The nerve exits from multiple the shoulders. Maintaining good posture helps you to strengthen the
levels in the spine starting with cervical levels in the neck, C5 and C6. proper muscles.
Keeping this in mind, postural faults may affect the median nerve Stretching the forearm, wrist and finger muscles: This is done
as it exits from the spine. The C5-C6 level in the spine is one of the by bringing the muscles to a tolerable stretched position while also
most commonly injured levels in the neck region. Below this level is stretching the joints. This can be held for 30 seconds. No numbness or
tingling should occur and if it does stop.
Nerve flossing: This is done to help the median nerve glide in the
tissue of the arm and wrist so as to avoid becoming bound down. This is
done slowly and the position is never held but done repetitively for up
to 10 times.
To Your Health!

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