Exercises Carpal Tunnel Syndrome

Exercises For Hands And Wrists

At present, where everyday activities such as work or perform domestic work are such an important part of our lives, the hands play a key role, because these are the main tools we use in the development of those already mentioned, which is why in this article we will make a big emphasis on some exercises for hands and wrists that can help keep them in excellent physical condition and give some recommendations to avoid problems that might hinder the performance of his hands in the various activities where these are necessary.

The exercises for hands and wrists are based on the implementation of certain exercises with both aerobic and anaerobic base, with the aim of strengthening some parts of the same to avoid the appearance of certain factors that may cause temporary or permanent injury, which may hinder the carrying out some work.

Today the hand and wrist exercises are widely used by people suffering from some problems such as arthritis or carpal tunnel, which are apart from suffering painful, very steady, so hand and wrist exercises have meant a great source treatment for them.

It is now used for exercises hands and wrists as:

Stretching Exercise: This is based on stretching your arms completely and then take your fingers and pull your hand back up to the minimum point of pain, with the aim to achieve a good hand elongation.

Relaxation exercises will be made with the aim that both hands as the wrists to attain an optimal muscle distencionamiento; these are based on stretching your arms and then let your wrists hung; after that is to perform the following type pendulum movement upwards and down.

Strengthening Exercise: consists of placing his hand on a surface that can lift, so that the index finger can lift slightly this surface, this exercise is very useful for increasing the strength of the muscles of the hand.

Exercises to strengthen the tendons: these are made with the help of an elastic rope, the exercise has placed the rope on both wrists and then try to separate them with all the force possible during the time that most resist, with the purpose that the tendons are required to ensure full and acquiring greater strength.

The Pilates: this novel technique gymnastics meets all the activities required to work all components of the hands and wrists, then work with pulleys and weight make these maintain an optimal level of exercise, making the strengthening of the muscles of the hand whole, which is why the exercise is probably more advisable to avoid the appearance of some ailments manuals.

Although there are many more exercises that can be done to strengthen the hands and wrists, these are the most useful and recommended by experts.

In short, the importance of the hand and wrist exercises lies in the prevention of physical problems in the future, so there is no longer an excuse for failing to practice these important exercises every day.

By: Roberto Bell

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Author is webmaster of www.healthy-u.org and read more articles on Fitness and Exercise on this website.

Repetitive Stress Injuries or Tendonitis from Computer Work

Having spent the past twenty-five years using a computer keyboard, there seems to be no form of repetitive stress injury that I have not experienced at one time or another. Sometimes it used to wake up in the middle of the night with my index finger stinging between the knuckle and the first joint by the nail. Wow, did that ever hurt. Obviously I had been clicking on the mouse far too many times.

At other times I have experienced shooting pains on the top of my elbow where the tendon latches onto the bone – no doubt this is tennis elbow. Once this cleared up I then experienced pain on the inside of my elbow and shooting down my arm which can be characterized as carpal tunnel syndrome and deQuervain’s tendonitis. Okay, so what else is there? How about bursitis in the upper arm — this means the outside of your arm aches all of the time.

Given all these ailments that have been caused by doing computer work all the times, I had two choices. 1) Figure out how to reduce the stress on my arms and hands to alleviate the problem, or 2) quit doing computer work. Well, since I make my living with the computer moving on to something completely different was not really that practical. Therefore, I needed to change the way that I sit at the computer in order to alleviate these repetitive motion injuries.

First and foremost was the purchase of an adjustable keyboard arm and tray. The one I have moves in and out, up and down, and you can make the keyboard tilt towards you at difference angles. What I do is to move the keyboard into different positions no and then especially if you are working in the keyboard for an extended period of time.

In order to alleviate the wrist pressure, you can purchase a wrist guard that fit like a glove over your wrist. This prevents your wrist from bending which causes the tendon to scrape against the sheath (the carpal tunnel). I have also used the keyboard wrist pad which is placed in front of the computer keyboard which does provide relief. This works fine if your keyboard is at the correct height. However, most desks are a standard 30 inches high which is fine for writing but is not that great for using a keyboard.

computer accessories for carpal tunnel

Another useful purchase is an ergonomic keyboard which curves and is set up in such a way that the arms and wrists are in the correct position while typing. It seems weird at first but after a while you get used to it and this is very effective.

Now for those mouse clicking issues. The first thing is to purchase an adjustable mouse tray. This works similar to the adjustable keyboard tray and you can set it up so you can rest your arm on the chairs arm rest and then use the mouse without bending your arm. Then pick up an ergonomically shaped mouse. However, if you still seem to have issues after an extended use of the mouse then use the mouse with the other hand. If you are right handed, simply transfer the mouse to you left hand. Now this can be a bit tricky at first but in the long run it will save your arm. The beauty of doing this is twofold. First, you have moved the mouse to the hand that is not your dominant hand and have therefore reduced the use of the arm that was giving you trouble in the first place. Secondly, you are clicking the mouse with your middle finger and not your index finger which reduces use of the index finger which causes the deQuervain’s tendonitis.

Once I had instituted these measures I eliminated all of the pain issues I had using the computer. The only other thing I do is to make sure I get up, stretch and walk around at frequent intervals so that you are not in the same position all of the time. So rest assured, it is possible to get rid of all the ailments that occur from working on the computer.

Exercise and Prevention of Repetitive Stress Injuries

Exercise And Children, What You Should Know

Your child of lets say eight years old tells you he or she wants to start exercising and that he or she wants to start lifting weights. Now you might want to know if this is really a good idea, if it is safe and if it will benefit your child or if it is not something that is recommended for children to do.

The long and short of it is, yes, it is beneficial to your child to partake in a weight training program but here are some things to keep in mind when getting your child into a weight training program.

Children are not miniature adults and so you cannot use the same methods on growing children as you can with adults as children are different from adults anatomically, physiologically and emotionally. Children have immature skeletons. Their bones do not mature until age 14 to 22 years old. In girls, exercise during childhood can have critical effects on bone health that can last for their whole lives.

Children are often vulnerable to growth related overuse injuries such as Osgood schlatter’s disease. Children have immature temperature regulation systems due to having a large surface area compared to their muscle mass which makes them more susceptible to injury when not properly warmed up.

Children do not sweat as much as adults so they are also more susceptible to heat exhaustion as well as heat stroke. Their low muscle mass and immature hormone system makes it harder for them to develop strength and speed and their breathing and heart responses during exercise are different from an adult’s which affects their capacity for exercise.

Now, boys and girls can greatly improve their strength with weight training but as opposed to adults, neurological factors instead of muscle growth factors are mostly responsible for these gains. When considering a program for a child, medical clearance should be obtained first and foremost. The best first approach for designing a program is to establish a repetition range of 8 to 12 and keep the work load appropriate for that range.

Workouts should be spread out to have at least 1 to 2 full days of rest between each workout and the main focus on every exercise performed should be on form and technique, not on weight lifted. Some guidelines to consider are: warm-up and stretching should be done before weight training. Start with light loads and make appropriate adjustments from there. No more than 3 non-consecutive exercise sessions should be done in a week and see that they drink plenty of water before, during and after exercise.

Always remember that if at anytime your child is sick, has an injury of any kind or seems tired or non-energetic, do not have them exercise until you are sure they are better or until they have seen a doctor and have clearance from them.

By: Jim Oneill

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Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle.

Massage Technique for Carpal Tunnel and Pronator Teres Syndrome

Pronator Teres Syndrome and Massage Therapy

This article describes a little known but widespread nerve entrapment syndrome called Pronator Teres Syndrome. Persons with this affliction experience pain, numbness, and weakness of the forearm and hand. Massage Therapy is an effective treatment of Pronator Teres Syndrome.

Massage Therapy and Bodywork are very effective in treating muscular pain and related problems arising from muscular issues. For example, in my San Antonio, Texas based Massage Therapy and Bodywork practice I often treat pain from various nerve entrapment syndromes including the supposedly rare Pronator Teres Syndrome. Like many painful conditions Pronator Teres Syndrome responds quite well to massage therapy and bodywork.

What is Pronator Teres Syndrome?

Pronator Teres Syndrome is the name of a painful nerve entrapment condition, sometimes misdiagnosed as Carpal Tunnel Syndrome, in which the median nerve is placed under abnormal pressure by the pronator teres muscle near the elbow. The pronator teres muscle attaches to both the humerus and ulna bones near the elbow and then diagonally across to the radius bone. When the pronator teres muscle becomes tight and enlarged, pain results from myofascial trigger points (knots) in the muscle, and pressure on the median nerve which passes through the muscle’s two heads. Pain from Pronator Teres Syndrome is usually found in the forearm and wrist as well has the palm of the hand on the thumb side. Additionally, there is very often numbness or a pins and needles feeling in palm, thumb, forefinger, and middle finger that seems very much the same pattern as seen in Carpal Tunnel Syndrome. Most of the time the symptoms are on one side, usually the dominant hand, but may affect both sides at the same time. Additionally, people with Pronator Teres Syndrome often have a sense of weakness in the hand and symptoms may worsen with continued use.

What is the cause of Pronator Teres Syndrome?

There are a number of causes for Pronator Teres Syndrome including direct blunt trauma to the muscle itself and elbow injuries, however this syndrome is most often caused by overuse and/or repetitive stress of the pronator teres muscle. Examples of activities contributing to this syndrome include prolonged use of screw drivers or other hand tools, overhand (topspin) motions in racquet sports such as tennis, and other activities requiring repetitive forearm turning motions.

carpal tunnel syndrome and massage therapy

Massage Therapy and Bodywork for Pronator Teres Syndrome

There are many ways that massage therapy and bodywork can be used to treat Pronator Teres Syndrome. The massage therapist will employ a number of techniques to relieve the condition. For example the massage therapist may use Neuromuscular Therapy or Trigger Point Therapy to eliminate myofascial trigger points in the pronator teres muscle. The massage therapist could also use Myofascial Release techniques or Deep Tissue Massage techniques to release adhesions between the pronator teres muscle and surrounding tissues while also using Muscle Energy Techniques to gently lengthen the pronator teres muscle. Pronator Teres Syndrome also responds well to positional release therapies such as Ortho-Bionomy which work with the body’s nervous system to release muscles and improve joint movement in the area. In addition to working on the pronator teres muscle it may be necessary to provide therapy for other muscles near pronator teres and even to muscles opposing pronator teres to improve muscular balance. Comprehensive treatment with massage and bodywork, in conjunction with a home program of stretching and exercise, usually helps to completely resolve Pronator Teres Syndrome.

Other Treatments for Pronator Teres Syndrome

While massage therapy and bodywork are an excellent treatment for Pronator Teres Syndrome there are other treatments you should discuss with your physician:

Corticosteroid Injections
Anti-inflammatory medications (NSAIDS)
Ultrasound
Decompressive Surgery

Other Names for Pronator Teres Syndrome

Pronator Syndrome
Pinched Nerve

The information on this page has been provided for information purposes only. It is not meant to provide a medical diagnosis, only a licensed physician may diagnose Pronator Teres Syndrome. If you feel that you have the symptoms of Pronator Teres Syndrome please see your physician for a proper diagnosis and plan of treatment which may include massage therapy and bodywork. There are a number of serious conditions that are similar Pronator Teres Syndrome that could require immediate medical attention.

If, after consulting your physician, you would like to pursue treatment of Pronator Teres Syndrome with Massage Therapy and Bodywork please contact me at my San Antonio Massage and Bodywork practice or contact a Massage Therapist near you.

Massage By Ben – San Antonio, Texas
Massage Therapy and Bodywork for pain relief and sports performance in San Antonio, Texas.

By Ben Crabtree
Published: 2/18/2008

Carpal Tunnel Release – Pearland

One of the major places in the country that treat carpal tunnel is the Houston metropolitan area. This area includes Pearland, Lakeland, and Freidnswood. We are compiling a list of medical care doctors and facilities in the area plus a rating of those places which treat carpal tunnel syndrome.

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Houston Carpal Tunnel Clinic

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