UB-FOREARM-INJURIES-CARPAL-TUNNEL-X-VIDEOS


CARPAL TUNNEL SYNDROME – EXERCISES


VIDEOS


  1. THE 3 BEST EXERCISES – E3Rehab – Physios – 2021
    – do these exercises every hour throughout the day
    Glides: 30-60 seconds each
    Rotations: 1-2 sets x 10-12 repetitions
    (1) Tendon Glide: 5 Steps – straight finger pointing up, fingers to hook position, fist , extend fingers forward, fingers straight fist
    (2) Median Nerve Glide: 6 Steps – fist, straight fingers, hand back, thumb out, rotate to palm up, stretch thumb with opposite hand
    (3a) Side-lying Thoracic Rotation: head supported, knees bent, bottom hand on knee, rotate upper body with straight arm; heads and eyes follow arm
    (3b) Half-kneeling Thoracic Rotation: same as 3a
    (3c) Half-Kneeling Thoracic Rotation Windmill
    (3d) Half-Kneeling Thoracic Rotation Wall Windmill: hand does not touch the wall
  2. NERVE GLIDES, STRETCHES – Physiotutors – 2021
    (1) Reduce Irritation: eliminate or modify or change activities that cause irritation
    (2) Manual Therapy: neck massage, stretch the upper trapezius, levator scapulae and scalene
    (3) Median Nerve Mobilization: Slides, Glides, Stretching
    (4) Lumbrical Stretching: deep muscles of the hand; go to 8:00 minute mark
  3. DYNAMIC & STATIC STRETCHINGNguyen – Chiro – 2015
    (1) Stretch Wrist Flexors: standing; palms down on table; fingers pointing forward
    (2) Stretch Wrist Extensors: standing; back of hands on table
    (3) Stretch Wrist Flexors: standing; palms down on table; fingers pointing out
    (4) Interlock Fingers: roll hands, wave hands




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