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Are you sitting on the computer for long hours? Does your job include any activity, which involve repetitive and continuous use of your hands? If yes, then you must take your hands more seriously after all they are the tools you rely on. If you don't, you may be faced with a host of ailments such as the Carpal tunnel syndrome.
What is Carpal Tunnel Syndrome? (CTS)
It's all in your hand! At the base of your palm, close to your wrist, is a tight canal or "tunnel" through which the tendons and nerves must pass on their way from the forearm to the hand and fingers. This passage is called "Carpal Tunnel". Most important, a nerve called the "Median Nerve" passes through this tight tunnel, which greatly controls sensitivity and other functions of your hand. By repeated use of the hand or by some other reason this median nerve may get pinched or compressed which eventually results in numbness and tingling in the hands and fingers. This condition -- when the nerve is pinched - and the effect is felt in the hands and fingers is called carpal tunnel syndrome.
What causes CTS
The most important cause of CTS is repetitive use of hand or/and wrist, which results in the swelling of tendons in the tunnel, which pinches the nerve. Repetitive Strain Injuries and CTS can happen to anyone who does a lot of steady hand movement, from working on computers to musicians & dental hygienists to meat cutters & cashiers and to people who play sports such as golf and tennis. Repeated grasping, turning and twisting or involving repetitive vibration to the hand can not only cause the problem but can aggravate any existing problem.
Symptoms of CTS
Do not ignore wrist pain or any other hand and finger-related problem as it could be an early warning CTS symptom. Common symptoms include:
A tightening or a numb feeling in finger or/and hand.
Severe pain in wrist or forearm, which sometimes goes up to the shoulder, neck or chest.
Difficulty in grasping small objects and decreased mobility of the fingers, hand, elbow or shoulder
Sudden pain at night, which makes sleep difficult.
Hands become weak.
Skin becomes dry and the colour of the skin also changes.
Swelling without any injury.
A weakness in the thumb and tingling in all but the little finger.
Exercises to keep CTS at bay
Exercise can actually help control and manage CTS. However, make sure you consult a doctor before starting out:
1. Warm up
Massage your hand both ways, inside and outside with the other hand.
Hold your fingers and slowly bend your wrist back, for about five seconds.
Stretch your thumb by pulling it down and back.
Clench your first tightly and then release; do it five times.
2. Rotate your wrist
While standing or sitting keep your elbows close to your waist, extend your forearms parallel to the floor and palms facing down. Rotate both your wrists in clockwise and than in anticlockwise direction 10 times first by making fists then with an open hand.
3. Curl your wrist
Again like above, stand or sit with elbows close to your waist and forearms extended in front of you, parallel to the ground with palms facing down. Bend your wrist down while holding a one-pound dumbbell. Repeat it 10 times after holding it down for about five seconds.
4. Bend your wrist
Sit or stand with your elbows close to the waist, forearms parallel to floor and palms facing down. Again hold a one-pound dumbbell in both your hands and bend your wrists while keeping the forearm still. However, bend your wrist from side to side this time and repeat it 10 times.
5. Twist your wrist
Do everything as above except after holding the dumbbells in your hands, slowly turn your wrists and forearms until they face up. Slowly turn them down again and up again doing this 10 times.Always maintain an active and healthy lifestyle and if your job demands working extensively with your hands take adequate precautions. Exercise your hands before, after and in-between work. Avoid doing repetitive work with a bent wrist. Always try to keep your wrist straight and relaxed when you write, type, drive, use power tools or play musical instruments and you will be in fine shape.
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