5 Best Carpal Tunnel Syndrome Stretches & Exercises - Ask Doctor Jo
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- čas přidán 26. 06. 2024
- These carpal tunnel syndrome stretches & exercises are great for carpal tunnel pain. They are easy to do just about anywhere and should help provide pain relief from carpal tunnel syndrome symptoms. More on carpal tunnel syndrome: • Carpal Tunnel Syndrome...
Sometimes pain that presents as carpal tunnel syndrome can be coming from your elbow, shoulder, or your neck, so check with your doctor or physical therapist before assuming you have carpal tunnel syndrome and starting these exercises.
The first two stretches for carpal tunnel syndrome are more of a warm up. You will make a fist, and do wrist flexion and extension. Then you will turn your fist up with the thumb on top for radial and unlar deviation. These will start loosening up the muscles in and around the wrist.
Then you will go into full stretches for your wrist flexors and extensors. You can do them modified or the full stretch.
The next carpal tunnel stretch is a prayer stretch. This really stretches the carpal tunnel area, and you might get some numbness and tingling with it. As long as it goes away when you stop, it should be okay to do.
The last two stretches are for your pec or chest muscles and your anterior scalenes. Sometimes the pain comes from tightness in these areas at the chest and neck. So it’s important to stretch this area as well.
Related Videos:
Carpal Tunnel Syndrome Stretches & Exercises:
• Carpal Tunnel Syndrome...
Top 5 Wrist Pain Relief Tips:
• Top 5 Wrist Pain Relie...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Sport
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I did the first step and my thumb felt so numb instantly, is this a problem, doc?
Sometimes it feels numb when stretching.
Superb. Stay blessed.
Should i take medication or do these stretches first
hi can you do one for trigger finger. middle finger to be exact.
carpal tunnel numbness is real ..especially at sleep and woke up
Correct 😣
Current Situation
im 15 and am having the same issue. I also have numbness when typing :(
sleeping with a wrist brace on, on the affected hand helps a lot. A LOT!
@@chunkyclumpy2983 I’m 13 and feel my fingers when writing :/
Ive been suffering from carpal tunnel ever since my early 20's, and right now my left hand is always tingling slightly. I can still feel things, but even driving and cutting the grass flares it up and it goes numb. I never knew why the normal stretches didn't work for me. After your chest stretch, I felt a subtle and brief relief of the tingling in my hand.
Edit- after doing a couple excersies, I'd say the tingling went from a 4/10 to a 3. Definitely will keep doing this and see if there's improvment. Carpal tunnel has taken a lot of things I used to enjoy away from me.
If the chest stretch helped, it might also be something else like Thoracic outlet syndrome, or even something coming from your shoulder. It definitely might be worth going to see a physical therapist for an evaluation.
How old are you now and have you gotten surgery
Same here bro. Nice testimony. Ima do these for sure
How are you now?
@@2liveproductions132 25
I Love the people who serve the humanity
Thank you for sharing..this information was very helpful.
I was sitting here in so much pain, both wrists, elbows, and shoulders aching. At first I couldn't hold the stretches for longer than 20 seconds, but after doing them my pain is gone and I can hold the stretches for longer than 30 seconds! Thanks so much for providing stretches that can be done at my desk :)
You're welcome!
@@AskDoctorJoHvala.
You're welcome.
I think it mite help my wrists I had numbness in my wrist a few weeks ago from repetitive motion at work. Lasted a few days but once I picked up something to heavy it got a lil pain in it. Is this a sprain or a strain
First of all, THANK YOU for this video. Here is my experience:
I was doing some heavy work around the house in the spring of 2018, that's where the carpal tunnel occurred, on both wrists. I went to the doctor, was diagnosed and the doctor told me that I could have surgery if I wanted. Due to the fact that I had read that the surgery had mixed results for different people, I was reluctant to have surgery and wanted to wait and monitor the progress.
In the meanwhile, I did research on ways that I could help myself get rid of it and I had stumbled upon this video. I started stretching my wrists ( against each other , in the "praying" motion, as shown in this video, over the next months. I did this a number of times during the day and I also did variations: against the lower part of the steering wheel, or against the desk in the office. I made sure not to over-stretch my wrists, as I did not want other problems to arise. After a few weeks, I just did it without thinking about it.
The first few weeks nothing seemed to happen, but then I noticed a gradual decrease in the numbness, it was working! Mind you, this took months. Fast forward to the spring of 2019, carpal tunnel was gone. I really recommend people try out the stretching before they do surgery. You have nothing to lose and much to gain.
Thank you again DoctorJo!
You're welcome! I'm glad it helped!!
were you getting numbness and tingling at night while sleeping? I am getting it at night. I woke up last night with really bad numbness in my thumb index adn middle finger. It has only done this a few times but last night it was pretty bad. Is this a symptoms you were having? Thanks
Don't rely on Those Blood sucker doctors. They only care about money..not Your health.. my doctor told me the same thing.. i just ignored him...
Could it be, because you stoped doing heavy work around your home?
@@DL-yo5tq I get mine in the morning time and sometime throughout the day. I work on a break press and have continually working right hand that moves in a repetitive motion. The excersise work a ton
You and some other youtubers helped me in my programming career. After doing these exercises my pain has really decreased.
Thank you so much for this. Because of your advice, I'm confident that I will be able to continue my drumming career. Cheers!
You're welcome!
Yeah it's getting hard to play guitar im going to try this every day.
@@beefnacos6258 same here :(
Agreed! My right thumb is becoming so problematic I can barely grip the stick. After one round of these stretches I found out just out of shape my hands and wrists have gotten, plus I'm in the IT support biz and I'm sure that doesn't help no matter how ergonomic I am...
Thus the feet can also have carpal tunnel? What are the sympthoms? Thank you.
I owe you my life for this video. I got a job scooping ice cream this summer, and if that wasn’t enough, I love knitting and crocheting, which never gives my wrist a break. I’m gonna start doing these stretches all the time, especially the prayer one-that one felt the best. Thanks so much!
You're welcome!
I've got chronic pain and it's been keeping me from drawing and painting
These exercises are one of the few things that really helps
Me too. I got diagnosed with carpal tunnel and went home from the doctor and painted. It was emotional. I don't want to lose my gift
Hi.... I am so glad that competent people put good videos on you tube to help people with pain
Thanks so much , god bless you
You're welcome, and thanks.
Me too.i have pain in my hands and fingers..
really helps ease how tense my wrists are every time i do this. since i draw alot, especially with the wrist, it's been causing problems for my hand/wrist alot. so i feel like i should've taken my friend's advice to actually draw with my arm instead to avoid any future problems like this.
I just started stretching and it already works!
I love you Dr.Jo, you dont know how much heart ache you save me from
I was recently diagnosed with carpal tunnel syndrome in both wrists...These stretches gave me relief almost immediately! Thank you, Dr. Jo!
You're welcome!
I've learned more from Doctor Jo, and Mr. Jeff Cavalier from Athlean X over the last six or so months than I learned in grades 6-12 combined. Non negotiable.
This video was outstanding! I had no idea how much tension I was holding until I did these stretches. I’m on my computer more than 10 hours/day and have been experiencing a lot of symptoms. I will share this with all of my computer geek friends. Thank you!!!
Thanks, and you're welcome!
Since I've been dealing with carpal tunnel for a lot of weeks now, I'm so glad that I've came across your video, especially being a practicing Surrealism Artist, it sucks to not be able to do my favorite hobby/passion with my right hand constantly having a aching, tinging, and numbness feeling. I wanna do these exercises every day until I see a doctor or get one of those hand brace things (I forgot what it's called) for Carpal Tunnel
Just tried the exercises and can feel the difference already. Thank you
You're welcome.
Good Bless you doctor jo, I was suffering from numbness in my hands for more than a year, I was lazy to go to a doctor honestly, just a few days before I googled and thank god I landed on this video, I only did this exercise two times and now my hands not becoming numb when I sleep, this is a really effective exercise and super easy
Thank you very much. I love the people who serve the humanity.
Thank you so much for this!!!
You're welcome!
Life saver! Thank you so much!
You're welcome!
Excellent presentation! Thank you!
Thanks, and you're welcome!
Wow that one behind the back was amazing. I had never been able to stretch right there like that and literally had to stand up and put my office chair between me and my arms and it feels so great now. Thank you!
You're welcome!
Thank you so much for the exercises!! I’ve been crocheting too much and too hard and was ignorant about stretching. Now I have it in both hands.
You're welcome! Good luck.
So happy I looked this up. I've been battling carpel tunnel for 4 years and finally was diagnosed.. my hands, wrist,arms hurt so bad. Taking neurotion doesn't stop the pain unless I've took a lot of it and then I'm sleep
I've got that as well
@@silverfullbuster9177 cupping therapy works well wet cupping
Hope you are doing better.
Oh yes! We all love you and appreciate your help!
I have my Literature exam tomorrow, 3 essays in 3 hours and I will definitely use some of these during it!
Exams are literally a nightmare with carpal tunnel syndrome!!!
WOW! My pain in my wrist only started a few days ago and after 1 set of exercises, I have relief already! I will be continuing the exercises daily and thanks so much for the help :)
You're welcome!
This is the best self adjustment thanks👏👏😵
Thanks, and you're welcome.
What a positive light and help you are, jojo. ! 😘
Thanks!
My hands and wrists would get really stiff when I crocheted, but I’ve been doing your stretches for a week and I can feel the difference already!! I can crochet way longer than I used to and my wrists don’t get stiff that often anymore! Thank you!
You're welcome!
Thank you so much for sharing these exercises! As an artist and gamer, I’ve been struggling with cramps in my hand from holding a pencil or a controller for long periods of time. It’s been like this for two or three years and up until now, I didn’t know where to look for help. I’m so excited to give these exercises a try! Again, thank you so much! You’re a lifesaver!
You're welcome! I hope they help.
AskDoctorJo Do I need to do any of these stretches 3 times a day? And how many days do i have to do them?
Dr. Joe, I cannot begin to thank you enough. I have tried so many videos and it left my hands severely numb and in pain. I felt such relief and that “good hurt” almost immediately. Thank you!!!
You're welcome! I'm glad it's helping.
Thank you so much! I was in a lot of pain and these exercises made it go away instantly!
You're welcome!
I’m 35 weeks pregnant with my third baby and it’s the first time that I have experience numbness and pain in my hands at night while I sleep. Never knew such thing as carpal tunnel syndrome, thank you for this exercises! I feel much better when I do this as soon as I wake up.
You're welcome!
Does pain n numbness went after delivery?
Changed my life!! Without this video I would had to quit my job! Thank you from the bottom of my heart. Your beautiful too. New subscriber
You're welcome, and thanks!
Amazing. Very quickly and simply relieved significant pain. Thank you!
You're welcome!
Love the puppies. Thank you Dr Jo for the exercises.
Thanks! The pups say, woof (hi)!
Great advices! Thanks! I’ve had in since 20-21 years old, spending 15-20 hours/day on computer in architecture school caused it. Now at work I spend most days behind a computer so these exercises really help to release the pressure and pain. Cheers!
Thanks, and you're welcome!
I am salso architecture student I have the same problem.. hope you get well soon
That was excellent, thank you! Stretches felt really good and look forward to doing them everyday. Thank you so much for sharing this.
Thanks, and you're welcome!
This is my first time enjoying your CZcams channel. Great work! I’m looking forward to more great content from you. Thank you so much for this informative video! I got so much out of it.
You're welcome!
You're a life saver...I hate taking medication and dont even want to think about surgery...this has been so helpful just after the first time...thank you thank you thank you!!!
You're welcome!
I work in a call center and I’m on a computer 90% of my day 10 hours a day..4 days a week sometime wkds and I’ve been having excruciating hand & wrist pain..I have an appt to see a orthopedic doctor to verify if it is carpal tunnel or not but until then I have been watching many different CZcams videos to find exercises to help cope with this pain..ive been frustrated because the ones I’ve watched are not helping. I finally came across this video and finally relief!!!..these exercises really have helped me. Thank you 😊
You're welcome. I'm glad they have helped!
What did you do relieve symptoms completely?
Thank you so much for this. I dunno whether I am having Carpal Tunnel Syndrome or not. But yesterday I was getting cramps in my middle finger & ring finger. But thankfully it didn't happen today. I dunno whether it's happening cause of cold or Carpal Tunnel Syndrome. But I tried these stretches.. I am feeling great.
You're welcome. I hope they continue to help.
so very helpful!! thank you.
Thanks, and you're welcome!
This is excellent! Thank you!
Thanks, and you're welcome!
Just fantastic! I was wearing a brace and getting acupuncture to no avail. I tried these exercises and felt some great relief that I haven't had for awhile. Will definitely keep up with the exercises. Thanks so much for sharing your knowledge. Much appreciated!
You're welcome. Glad it's helping!
Thank you so much for posting. Your videos have brought me relief in the aches and pains I suffered but also relieving my anxiety because I have hope there’s a solution 😃 I’m pregnant and developed what I guess is carpel tunnel. Numbing, tingling, and some pinching pains from forearm down to finger tips. This has caused me to wake up middle of the night totally freaked out because I can’t feel my hand at all. And with the pregnancy swelling of water retention ( I’m 37 weeks 2 days) it’s amplified and feels like it’s going to explode or fall off lol ..
You're welcome. Good luck!
Thanks for the exercises
You're welcome.
Thank you Dr. Jo. Your excercise really works for me. No more pain in my arms every night since i practiced it.
You're welcome.
Well, I didn't knew it would "hurt" so mutch to bend my fingers 😛
Great video and thx for the great tips! 😁
Thanks, and you're welcome! Good luck.
Thanks for this! I'm an artist and tend to spend a while on my art, not taking any breaks and my wrists begin to hurt. Hopefully this'll help!
You're welcome!
Thank you so much Dr Jo...excellent video.The stretches and exercises are really helping me.xx
You're welcome, and thanks!
Thank you for this.
You're welcome.
Thank you so much for the stretches. I can tell already they feel great. I was debating if I should be surgery, but I will try this first for a while. I am an artist and a dj so my hands are my money. lol
You're welcome.
Are you okay now?
You're adorable. Thank you!
Thanks, and you're welcome!
Thank you Doctor Jo, and please keep up the phenomal work!
You're welcome, and thanks!
😂😂 only good thing about carpal tunnel is it got me to wake up early
when i try to do a push up my right wrist hurts, and it also hurts my right wrist after doing this exercises
My left hand feels some type of pain when i write for many hours. I hope doing this helps.
Did it help Amy??
how about now?
It may or may not have helped. When i clench my fist my middle finger cracks. And my wrist feels like fire sometimes. Gonna get a wrist brace. Ill update yall lol.
@@PerryKassupo i love writing, and since a weeks ago i feel pain in my wrist and finger during writing, and i really stressed about it.
@@heri4313 why dont you go to the doctor to get a referral for pt or ot.
Guitar player here (for a living). I've had tingling since my late teens. I'n my 20's started feeling the shooting pain if I hit my wrist just right. When I eat right and lose some weight it gets better but just 4 days ago my left hand/wrist just hurts bad and looks swollen. Advil helped yesterday as I needed to play. I'd say in the last 28 yrs it's at it's worst. Glad I found this as I need to get better.
Thank you for this video, much appreciated!
You're welcome!
My doctor thinks I have carpal tunnel, but my hands are numb and tingling and I’m not even doing anything.
We’re my gamers at
here XD
I think 10 years of intense mouse based twitch gaming (unreal tournament, CS) caused the issue with right hand. 40 years old now and doing lots of physical exercise and I'm noticing my hand lets me down. I wish I could go back in time and tell my former self to take up paint balling instead of playing FPS games in front of a PC. It's basically the same thing but in real life. Then again, I'd probably have been kicked out of paint balling for base camping and head shots.
Mathew Jenkins I’m sorry to here that I do professional esports fir a game called fortnite u have probably heard of it
Yessir
🙋🏻♂️🙋🏻♂️
You are the BEST!!! WOW! I felt great right after doing some stretches. Thank you so MUCH!
Thanks, and you're welcome!
Thank you.
You're welcome.
Doctor Jo, I just feel the numbness in my thumb and nowhere else from Last 3 days. Can it be Carpel Tunnel Syndrome? I can't reach out to a doctor safely because of this Corona Virus, if you could reply, that would really help me a lot. Thanks in advance !
Me too.. I can’t use my hand after spending 3 days typing
Moon Shine same here I’ve just been learning to touch type and I’ve just got this numbness out of nowhere
Mine used to be like that but now all my hand hurt
My problem is that the main way I study is by writing and rewriting my notes. So much tension on my right hand means I overcompensate by only holding my phone in my left hand, giving both hands carpal tunnel.
Oh well, I guess it'll pay off when I'm a lawyer someday haha
I'm so happy that I found this. I've been struggling with carpal tunnel and tendons since I started working from home. I stay on my computer after work so I think the stress from being on my computer all day is having a terrible effect on my tendons and nerves. As soon as it warms a little I will be doing more outdoor activities to get away from the computer. Thank you so much!
You're welcome!
Thank you. I greatly appreciate your video! I feel better already.
You're welcome!
I think this will save my gaming career! Amazing video!
So what happened? Are you okay now?
did it work?
Its only been 3 weeks, I doubt this guy will know if he's in the clear in 3 weeks.
I have mine on the top of my hand just above the wrist between my middle and fore fingers. Is that carpal tunnel?
If you haven't already, you should probably go see a doctor if you want to be diagnosed
Very very helpful! Thank you.
Thanks, and you're welcome!
Thank you Thank you Thank you! I’ve been gardening a bunch during COVID and really tweaked my wrist/fingers. These stretches have been invaluable. Much Love from Sunny San Diego!
You're welcome!
What do I do when it's advanced I can't even type in my phone
See a doctor
Gamers where you at
al tunnel syndromeI am so glad you have this channel You have help so much with my peripheral neuropathy and now my car
Thank you. I will do these throughout the day. I hope my situation improves. You take good care of yourself.
You're welcome.
That shirt! 🤣 I love itt! "It was me. I let the dogs out."
Thanks :-)
So I've been doing all sorts of stretches and stuff and I have two questions:
Whenever I do any excersise where you have to rotate the wrist, they crack a lot. Is that okay/normal?
And is it possible to do Too many of these wrist videos? Could that worsen it? If so, how long is too much?
Sorry for bambarding with questions, I'm just very new to all this and want to be good ASAP.
Please and thank you
Cracking usually doesn't happen with carpal tunnel syndrome. Did you have an injury? Yes, too many exercises can be just as bad as doing nothing. Exercises and stretches should be pain free, and you really only need to do 5-10 minutes 2-3 times a day.
You're welcome. Sorry you didn't get many answers from your doctor. Hopefully the above video will help. Good luck.
my other hand cracks when I strech them
Sistar
Omg that last stretch helped a LOT. I’ve had it for about a week now and I’ve been stuck in a splint (per doctors orders). My wrist hasn’t felt this normal for a while
Glad it helped.
Super thanks to this video. I will always watch/follow this video as the first time I did it, It gives me so much relief. More power and stay safe during these crazy days. Love from The Philippines 🇵🇭 ❤️ 🐻
You're welcome.
My carpal tunnel makes my anxieties worst... 😔
Sorry to hear. Hopefully the above will help.
AskDoctorJo yes the stretches work wonders! Thank you! Just a little bummed out, my favourite hobby is video games, and I can’t seem to last for more than 30 mins, till my carpal tunnel acts up. Same with my job, it’s a labour/factory job but pays well but at the same time requires repetitive wrist/arm movements for hours and hours. I really hope that I don’t have to resort to surgery 😔
Have you tried using a splint or brace while gaming/working? It might be worth trying to give your wrist a rest for awhile while it's healing.
AskDoctorJo oh yes! My physio therapist suggested a brace, might get that on my next session.
Good luck!
Wow I really needed this, THANK YOU.
You're welcome!
Always helpful in my CTS flare :) glad to find out this video!
Thank you for all your info and videos. I just started and feel your exercises are helping.
You're welcome.
Thank you Doc
You’re welcome.
This exercise really saved my life .I started feeling better the first day I did them thank you so much ..
You're welcome!
Thank you!! 😊
You're welcome!
Thankyou so much for this. It helps so much😊😊😊
You're welcome.
Hi Jo. Thank you!
Hi. You're welcome!
Bless your soul, this really helps
Your channel has significantly improved my quality of life, ty so much
You’re welcome.
These are great stretches! They all hit the spot! Thank you!
You're welcome!
Pregnancy induced carpal tunnel here! And, this is by far the best video on CZcams...simple, effective and Dr. Jo explains why etc.
Thank you!
Thanks, and you're welcome!
Excellent video with extremely clear and coherent communication…thanks !
Thanks, and you're welcome!
relieved the pain instantly. Thank you Doctor Jo
You're welcome. Glad it helped.
Thank you dr.JO.
You're welcome.