The nerves in the wrist are dense, and repetitive movements such as typing can easily cause inflammation in the area, resulting in pain, tingling or numbness in the wrist, thumb and middle finger, forming carpal tunnel syndrome. The latest publication of the American “care network” in the United States, Georgia physical therapy experts Becky? Professor Streep’s article points out that, in addition to receiving treatment, the following five natural methods can also be effective in relieving wrist pain.
Method 1: Pressing the hands together.
The yoga movement of hands together is an excellent wrist stretching exercise. Specific movements are as follows (Figure 1).
1, sitting or standing straight body.
2. join hands with palms facing each other and lower the height of the hands until the wrists produce a certain sense of stretching.
3. Hold the posture for 10 seconds.
Method 2: Stretching the thumb.
In carpal tunnel syndrome, if the symptoms of the thumb are most pronounced, the following exercises may be adopted (as in Figure 2).
1. placing the right hand on a table (or other flat surface) with the five fingers spread.
2. Hold the right thumb with the left hand and stretch it until a slight stretch is felt; hold for 10 seconds.
3, switch to the left hand and repeat the same action. Each set of movements can be repeated 10 to 12 times.
Method 3: Stretching the wrist.
Wrist stretching and stretching helps to open the compressed parts, and has a certain effect on the relief of carpal tunnel discomfort. Specific actions are as follows.
1, take a sitting or standing posture, raise the arms, stretch and chest, balance with the ground, hands in fists.
2, inhale, exhale bend wrists, fists pointing to the ground, forearms and wrists have a slight sense of stretch.
3, inhale, exhale again, hands return to the middle position, open both fists, fingers spread, wrists bent upward, hands form a “stop” gesture, fingers pulled back as far as possible, the lower part of the wrist stretch. Repeat the above action 10 times.
Method 4: “Warrior 2” yoga pose.
All yoga poses that stretch the arms to the sides can help relieve carpal tunnel syndrome. The “Warrior 2” is a good one. The specific movements are as follows.
1. Stand straight with your feet apart at a distance greater than hip width.
2, extend the right foot, toes pointing to the right wall, the left foot similar movement, but the amplitude is slightly smaller.
3, bend the right knee, thighs and the ground to maintain parallel.
4, arms flat, parallel to the ground, expand the chest, both shoulder blades pulled together as far as possible, hands can be kept parallel to the ground, or turn the arms so that the palms of the hands face outward.
5, head turned to the right, breathe in and try to hold the position for a long time.
6, change the left side, repeat the same action.
Method 5: Ice packs or alternating hot and cold therapy.
Carpal tunnel syndrome is often caused by swelling. Ice packs can help relieve tissue swelling. Set aside a certain amount of time each day to apply a cold pack to the wrist or hand for approximately 10 minutes with an ice pack (as in Figure 3). If you feel that the ice is too cold in direct contact with the skin, you may wish to wrap it in a towel and apply it cold. If the effect is not good, you can also take alternate therapy of cold and hot compresses. Prepare two containers, one with hot water and one with ice water. Put your hands into the hot water for 30 seconds, and then into the ice water for 30 seconds. Alternate back and forth 10 to 15 times.