CTS-1 Wrist mobility exercises
1. Gently bend the wrist joint forward (flexion) and hold it in the most flexed position for 5 seconds.
2. Gently bend the wrist joint to the dorsal side of the hand (dorsiflexion) and hold it in the most dorsiflexed position for 5 seconds.
3. Gently move the wrist joint (radial and ulnar deviation) to the thumb and little finger side of the hand, and hold it in the most radial and ulnar deviation position for 5 seconds each.
4. For the exercise, perform 3 sets of 10 reps per day, holding each position for 5 seconds each time.
CTS-2 wrist stretching exercises
1. Use the healthy hand to help the affected wrist joint to perform stretching exercises.
2. First, press the back of the affected hand to make the wrist joint flex as much as possible and maintain the position.
3. Hold the palm or fingers of the affected hand to stretch the wrist joint as far as possible and maintain the posture.
4. Pay attention to keep the elbow joint of the affected side in the straight position.
5. When practicing, 3 sets of 3 times per day, holding each position for 15-30 seconds each time.
CTS-3 flexor tendon sliding exercise
1. Open the palm of your hand and bring your five fingers together.
2. Slowly flex the nodes of the interphalangeal joints so that the four fingers are flexed and pointing to the palm of the hand, and maintain the posture of immobility.
3. Exercise, 3 sets of 3 times per day, hold for 5 seconds each time.
CTS-4 scapular squeeze exercise
1. Sitting or standing position, arms down, shoulders naturally relaxed.
2. Squeeze both shoulder blades toward the middle with the back of the shoulders, and try to make the inner edges of the shoulder blades converge.
3. Maintain the position in the closest position, then slowly relax back to the original position.
4. Pay attention to keep the trunk straight.
5. Practice with 3 sets of 10 reps per day, holding for 5 seconds each time.
CTS-5 wrist dorsiflexion exercises
1, palm down, holding a drink or dumbbell in your hand.
2, uniform upward force to make the wrist joint dorsiflexion, and then slowly relax back to the original position.
3, according to their own practice can be appropriate to increase the weight of dumbbells.
4. 3 sets of 10 reps per day.
CTS-6 grip strength exercises
1, hand grip rubber ball or rubber band.
2, grip with force, and maintain the posture of immobility.
3. Practice, 3 sets per day, each set of 10 times, each time hold for 5 seconds.