The Best Exercise For Carpal Tunnel Syndrome

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The Best Exercise For Carpal Tunnel Syndrome

Рет қаралды 94,415

Күн бұрын

Today’s video covers one of the best exercises for relieving symptoms associated with carpal tunnel syndrome. The median nerve is the only nerve that passes through the carpal tunnel, which is the most common site for developing a compression neuropathy in the human body. Carpal tunnel syndrome can cause hand weakness, numbness, tingling and pain in the thumb, index finger, middle finger and a portion of the ring finger.
Besides carpal tunnel syndrome, some people with general neck pain and nerve pain farther up the arm find this mobilization to be helpful.
1. The first exercise is a more common median nerve mobilization, but was only found to cause 6.6mm of movement at the carpal tunnel.
2. The second exercise shown here is a relatively new median nerve mobilization technique (see research citation at bottom) that was found to create 13.8mm of nerve slide in the carpal tunnel.
Even though the second technique created more movement at the carpal tunnel, both techniques were fairly equal in terms of how much they moved the median nerve more proximally. So, experiment with both and figure out what works best for you and your symptoms.
Reference: Meng S, et al. Longitudinal gliding of the median nerve in the carpal tunnel: Ultrasound cadaveric evaluation of conventional and novel concepts of nerve mobilization. Archives of physical medicine and rehabilitation. 2015.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for carpal tunnel syndrome. Click the link below to learn more and order a copy! a.co/d/1q3BjgP

Пікірлер: 95

@mirandadavis2730 7 ай бұрын

I DID BOTH EXERCISES AND I FELT THE STRETCH IN MY FINGERS, THANKS👍❤

@Kelino4215 2 ай бұрын

The #1-#2 combo has knocked out the extremely distracting numb/tingling in the bad hand I've had all day. Thank you.

@RehabScience 2 ай бұрын

So glad to hear the mobilizations helped you!

@c---R 6 ай бұрын

My go to rehab content. You have answers to all the problems ive been battling!

@RehabScience 6 ай бұрын

So glad to hear my videos have been helpful to you. Thank you for taking the time to comment!

@joefaga4269 10 ай бұрын

I did the exercise for carpel tunnel and I feel good. Thank you.

@RehabScience 10 ай бұрын

I’m glad to hear that that exercise helped you!

@greentimeout9026 2 жыл бұрын

I think that second exercise works better for me - my neck is more relaxed but yes you are right both helps to relax and alleviate pain. Thank you

@RehabScience 2 жыл бұрын

The second definitely works well for the median nerve and carpal tunnel syndrome.

@mitchgreen2249 7 ай бұрын

You can do left and right at the same time by doing opposite movements on both sides on the first exercise. Makes it an even funkier dance. Thanks for the great, helpful videos.

@walther9161 Жыл бұрын

I’ve been learning guitar and it’s been aggravated by playing. These help!!

@RehabScience Жыл бұрын

Glad these are helping!

@lindaharrison3240 7 ай бұрын

Those are great. Thanks!

@Gujjutech007 4 ай бұрын

Wow, good information 👍👍

@RehabScience 4 ай бұрын

Glad the video was helpful!

@angelakennedy4169 26 күн бұрын

Thank you most helpful. Angela from Dunlin, Ireland

@RehabScience 25 күн бұрын

Glad it was helpful!

@robertowens2133 Жыл бұрын

Thank you, I will try it out, been to the doctors twice

@RehabScience Жыл бұрын

I hope the mobilizations are helpful.

@michigangrandma3452 10 ай бұрын

Excellent video. I just realized I am suffering with this problem and do not want to have to have surgery. Thank you so much for posting.

@RehabScience 10 ай бұрын

You’re welcome. I hope the exercises help you avoid surgery.

@annelilly7584 Жыл бұрын

Thank you for these

@user-lh4oh8jz7j 2 жыл бұрын

Thank you, sir !

@RehabScience 2 жыл бұрын

You’re welcome!

@AlamarOne 3 ай бұрын

I like these exercises. I have limited ROM ln both shoulders & Carpal tunnel symptoms in both hands/fingers! Weakness. Numbness. Burning. Freezing. Electric shock pains. Chrinic since 2015🥺... Tried everything. Hopefully these two simple exercises will help me with the constant numbness & flare-ups after simple finger/ hand activity, like cooking & WORST when I have to bend down & pick up heavier items. Thank you!

@RehabScience 3 ай бұрын

I hope the exercises help you! My book has a more comprehensive carpal tunnel syndrome rehab program in the wrist and hand chapter, if you need another resource. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/8O76wQk

@user-xm3qh7jk6v Жыл бұрын

Thank you so much for this video. About how many days or weeks until I could expect to feel improvement?

@zouzou6424 Жыл бұрын

thanks

@RehabScience Жыл бұрын

You're welcome!

@gracecudjoe910 11 ай бұрын

Glad for showing me these simple movement Sir.Thank you & blessing Q:-Using a mechine messager with that help or cause more damage to the nerves.? Can you respond.Thanks

@RehabScience 11 ай бұрын

You're welcome! Using a machine massager would probably be fine as long as you don't use it on the front of the wrist near the carpal tunnel. This area is quite sensitive, so using the machine there could irritate the nerve. You could use it up higher on the forearm muscles though.

@wolfiemuse Жыл бұрын

I’m 30, was an active musician for many years, play video games etc and have been dealing with numbness in the hands for probably a year or two now. It’s pretty bad and I’m looking for anything that helps - I got a brace that wasn’t great and anything that can alleviate some of that extreme numbness is great. I appreciate this video being straightforward and to the point. Weird question though, when in the second exercise position, opening and closing my fingers like that seems to make a sort of very minor popping sensation around my thumb. Any idea what that could be? Happens every time I’m going from very closed fingers to very open

@MovieHouse_GB 9 ай бұрын

did these exercises ever help for you, as im struggling with the same thing

@gmork1090 7 ай бұрын

The popping is nitrogen buildup or tension snapping. Usually the latter with tendonitis/carpal tunnel etc.

@wolfiemuse 7 ай бұрын

@@gmork1090 so hey, appreciate your comment 9 months later; I’ve had cubital tunnel surgery. 🤣

@jrdtheace Жыл бұрын

Great video thank you !! I tried it out and felt like my median nerve was pulsating, it was epic. What are your thoughts on the gyroball ?

@vincecohen2938 4 ай бұрын

Hi thank you so much for this video! I know everybody's asking you for advice and i'm going to do the same Lol. About 15 years ago I had an injury with C6 and C7 for a bulging disk. Over the years it's acted up and then I learned to just lay off of it for a while and it would be good. But recently 2 weeks ago I felt a little bit of pain in the area. And then since then my thumb has been completely numb. And I get tingles Through my arm. Thumb and point your finger sometimes. The most annoying thing is the thumb. I saw a chiropractor 5 times for adjustments. Hoping that this would work, but no luck. I'm taking it i probably will have to get another mri. Not sure if you've ever worked with anybody with this condition. If so any advice would be greatly appreciated

@armandoangelreyes2046 Жыл бұрын

I could feel it when doing exercises.

@maviavila7787 4 ай бұрын

I had carpal tunnel on my right hand few years ago, but a year ago I start having carpal tunnel on my left hand; I did not want to go once again for surgery procedure, as typist that's the reason for developing this problem, as time has passed, the problem has been affecting so bad, pain on my shoulders, my left arm hurts, my elbow, and fingers, cannot close my hand totally 'cause my middle finger gets stuck so I have to use my right hand to gently straight my finger otherwise I cannot open my hand. I started yesterday making the exercises I hope to rid off my problem. Please do you have any advise for me?

@user-cs7el5zm9u 7 ай бұрын

Максимально простые и комфортные техники эффект огромный, огромное спасибо, супер доктор

@carnivoregal7237 Жыл бұрын

Do u think castor oil packs or dry brushing the lymph system would help this

@dond3391 Жыл бұрын

Would you recommend these same exercises for guyon canal syndrome? Thanks!

@kathelijnvanderzalm9260 Жыл бұрын

hello, i also suffer from carpal tunnel syndrome. when i do the exercises i feel the tingling and stiffness

@greentimeout9026 2 жыл бұрын

Thanks a lot 🙏🌿🧝🏻‍♀️🌒🌕🌘

@RehabScience 2 жыл бұрын

You’re welcome!

@pascalsauvage1829 2 жыл бұрын

Hi, I only feel discomfort/symptoms at the proximal area going through my pec and the tricep/arm area. For example when I press on my scalenes, I can feel the referred symptoms in my tricep/inner side of my arm. Will this exercise work as well? Am not sure how to relieve this "neural tension" kinda thing 😅

@RehabScience 2 жыл бұрын

Yes, this exercise may still be helpful. Research has shown that it helps the nerve farther down by the wrist, but can also help people with more proximal symptoms. You might also try the radial nerve mobilization in my arm nerve pain video as well since some of your symptoms are in the tricep region.

@SF-xj5nr Жыл бұрын

Thank you so much for these superb, easy to follow exercise videos. I’ve been suffering on & off for several yrs, mainly in my right arm, initially started after slipping on soap in the shower and landing heavily on my right elbow & shoulder, as a tingling numbness in little & ring finger. Symptoms now also in elbow & shoulder. Occasionally it gets so bad that my hand starts to shake, then my arm, not violently but enough to cause concern…….it lasts for a couple of minutes Is that unusual ? I’m based in the UK and have an appointment to see a specialist in January. Thanks for any advice you can give

@RehabScience Жыл бұрын

Symptoms higher in the arm isn’t unusual, but the arm trembling isn’t typical. What do you do to relieve the trembling or does it go away on its own? I’m glad you are seeing a specialist as it is obviously hard for me to give super accurate advice without performing an evaluation.

@SF-xj5nr Жыл бұрын

@@RehabScience Thankfully it seems to stop of its own accord but I think as I react to the initial movements it appears to get worse, so I think it is controllable to some extent. I’ve been following your exercise routine for a couple of days and am pleased to say I haven’t had any further episodes. I’ve also noticed but forgot to mention previously that if I apply an Ice Pack to my elbow and the back of my hand the symptoms go away I’ll keep you updated Many Thanks for your reply, Merry Christmas & Happy New Year

@RehabScience Жыл бұрын

@@SF-xj5nr Happy Holidays to you too! I hope the exercises continue to help!

@geekcrossing7862 10 ай бұрын

Carefuk, folks - I tried both of these over a couple of days and my carpal tunnel pain got much worse. Why would sliding your nerve through an inflamed area not just cause more inflammation? And isn't this the opposite of holding your hand in a fixed position, which a splint does, and which helps reduce the pain?

@RehabScience 10 ай бұрын

With nerve mobilizations, it’s always key to start slowly and build up gradually as doing too much can cause the nerve to wind up. We have a good amount of research showing that nerve slider mobilizations help reduce pain and improve blood flow to the nerve, but figuring out the correct dosage is key.

@VOLightPortal 9 ай бұрын

We need scientific references to highlight the safety and efficacy of these exercises or we risk even more damage that could become permanent

@RehabScience 9 ай бұрын

Here are two to get you started. There are many more. Basson A, et al. The Effectiveness of Neural Mobilization for Neuro-Musculoskeletal Conditions: A Systematic Review and Meta-Analysis. J Orthop Sports Phys Ther. 2017. Meng S, et al. Longitudinal gliding of the median nerve in the carpal tunnel: Ultrasound cadaveric evaluation of conventional and novel concepts of nerve mobilization. Archives of physical medicine and rehabilitation. 2015. @@VOLightPortal

@cissem4025 9 ай бұрын

@@RehabScience does cracking/rolling wrist make cts worse

@tiab8310 6 ай бұрын

@@RehabScienceI love that you provided the information for them !

@bmp713 Жыл бұрын

Will bicep curls, lateral raises, and pushups aggravate the median nerve? I started feeling transient numbness and tingling on my thumbs and index fingers when I started doing higher repetitions of these exercises. What exercises do you recommend for improving circulation in your arms and shoulders without aggravating the nerves and the numbness?

@RehabScience Жыл бұрын

Bicep curls and lateral raises are usually fine. Push-ups place the wrist in extension, which is known to reduce blood flow to the median nerve, so that may be your issue. As a modification, you can do push-ups with the new wrist in neutral by using push-up bars or doing push-ups on dumbbells. Besides the exercises in this video, which can help improve circulation to the nerve, I also often recommend Angel exercises, which are done by lying on a foam roller and moving the arms out to the side and overhead (jumping Jack type movement) and repeating 10-15 times.

@sommerhoston335 8 ай бұрын

So when doing all these recommended exercises from your site and others it makes the numbness more pronounced. Is that normal?

@Sarah_S26 Ай бұрын

Is it normal to feel the pain in the elbow when doing the second exercise? When I did the first exercise, I feel a lot of pressure and discomfort in the pointer and middle finger too.

@RehabScience Ай бұрын

How people respond to these mobilizations can vary quite a bit. Some experience immediate relief while other notice a temporary ‘wind-up’ of their nerve symptoms, but gradual relief over a few days. If the increase in symptoms only last for a little while after the exercises, then they are probably fine to continue with. If your symptoms are still flared up several hours later, then you may need to reduce the total number of repetitions you are doing or only perform these every other day.

@gmansur 3 ай бұрын

can tendonitis of the elbow move into the bicept tendon if untreated?

@RehabScience 3 ай бұрын

It won't typically move into another tendon unless you are engaging in activities that stress both tendons. For example, if an activity stress your wrist flexor and biceps tendon and your wrist flexor tendons are currently aggravated (golfer's elbow), then you may compensate and apply more stress to the biceps tendon, which could result in biceps tendinopathy.

@bmp713 Жыл бұрын

I feel at least very slight numbness almost constantly on my thumbs and sometimes index fingers but it gets much worse temporarily when bending my elbows or wrists too far. I am really worried about getting the right treatment before these symptoms might get worse and cause nerve damage. I appreciate any advice. How do I know if the symptoms are serious enough to need injections or surgery? What treatments most improve the numbness?

@RehabScience Жыл бұрын

If you start to notice atrophy of the muscles hand and thumb muscles, then it would be important to see a hand surgeon about the potential need for surgery. You might also consider having a nerve conduction velocity study done to determine how severely compromised the nerve is.

@conniemann4944 7 ай бұрын

To clarify is this to relieve the symptoms or to keep it from getting any worse or to cure. Hope that makes sense.

@RehabScience 7 ай бұрын

These help relieve pain.

@harleydavidson8884 Жыл бұрын

Carry angle army and elbo problem exercises please

@RehabScience Жыл бұрын

Unfortunately, carrying angle cannot be changed with exercise.

@monachauhan4520 6 ай бұрын

Can you pls tell me how much time it will takes to relieve from numbness

@RehabScience 6 ай бұрын

It really depends on what is causing the numbness and to what degree the nerve has been compromised. Some less severe cases could resolve within a few weeks and others can take up to 6-8 months.

@cory007 Жыл бұрын

Does carpal tunnel syndrome eventually go away? Been looking all over the internet trying to find out if anyone has ever gotten it to fully go away without surgery but can’t find anything.

@RehabScience Жыл бұрын

Yes, more mild cases can fully resolve. However, it depends on how severely the nerve has been affected. Our peripheral nerves can heal, but only up to a certain point.

@dennisgordon7767 29 күн бұрын

@@RehabScienceif im a gamer who has onset of it after a month of using a mouse every day, i dont have tingling or weaknrss i have pain in the wrist. Should i do this or smth else? How many hours could i use the mouse per day, how long until it goes away if i dont use the mouse? Can i workout w weights? Thanks

@johnnysmithphotographyandf8806 6 ай бұрын

Then why does my dr suggest a brace to keep my wrist immobilized????

@RehabScience 6 ай бұрын

A wrist brace can help reduce nerve irritation, which can be helpful. However, immobilization comes with a number of adverse side effects including muscle atrophy and lost joint mobility. Using a brace for short periods is fine, but you would also want to make sure to work on your nerve mobility.

@dottiesmith1020 11 ай бұрын

Does your hand swell p

@angelapolly1 7 ай бұрын

I don't think mine is median (?)- mine is r/t my neck position on my left side - and only goes to half of my middle finger, index and thumb and halfway up my forearm arm on the radius bone side. I'm so confused.

@kudzaihomerai1499 Ай бұрын

Typical median nerve

@alimoalim100 Жыл бұрын

Is possible to recovery carpal tunnel without surgery?

@RehabScience Жыл бұрын

Yes, in most cases, carpal tunnel syndrome will recover with time and rehab. In more severe cases, where weakness and atrophy occur in the hand muscles, surgery may be necessary.

@buranasripamchaikhin6628 Жыл бұрын

i have done surgery CTS 2 weeks ago but I still feel numb. How long will it take to get rid of numbness?

@RehabScience Жыл бұрын

It depends on how long you had CTS and how damaged the nerve was. Regaining normal sensation can take many months as nerves heal at a rate of approximately 1mm per day or 1 inch per month.

@marciasage1522 Жыл бұрын

How many reps of each should be done?

@RehabScience Жыл бұрын

I would start with 10-15 reps and see how your nerve responds. You can do less if it cause the nerve to flare-up. Then, I would perform the mobilization a few times each day to help improve nerve health.

@dulcediaz7811 Жыл бұрын

Is it bad if as soon as I start doing this exercises my fingers start to numb? 😫

@RehabScience Жыл бұрын

No, that’s not necessarily bad. This does happen to people from time to time and usually means that the nerve is a little bit more irritable. I would try to do the amount of the exercises that you can and see if you are able to do more over time.

@sawong8685 11 ай бұрын

The 2nd variation 3:30 which is simple and most effective - could you do "goal post arms" and exercise both simultaneously?

@RehabScience 11 ай бұрын

Yes, you definitely could do it that way. However, sometimes doing both arms at the same time can exacerbate nerve symptoms due to the fact that the nervous system is connected at the spinal cord.

@sawong8685 11 ай бұрын

@@RehabScience The first time I did the set, my fingers got long and straight, especially my trigger fingers.

@fasalkochu3166 2 жыл бұрын

👍🏻👍🏻

@RehabScience 2 жыл бұрын

👌👌

@amritasingh6815 7 ай бұрын

Translate in Hindi,if possible

@alebernad9939 Ай бұрын

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