CARPAL TUNNEL SYNDROME EXERCISE PROGRAM: WRIST #1 (FRONT)


SYMPTOMS:
Tightness, discomfort, stiffness or pain on the front side of the hands/wrists. Tingling, numbness or paresthesia (Pins & needles) affecting the thumb, index, middle and half of the ring finger. (All fingers do not have to be affected simultaneously) Loss of strength in the hands. Pain, aching, swelling, and diminished coordination of injured areas. A need to massage hands, wrists and arms. Assuming a defensive posture in order to protect sensitive wrists.

 

IMPORTANT: Use Palm-Up Elbow Moving Exercise unless ANY discomfort is felt in the elbow region. This does not include post exercise soreness, fatigue, etc. Revert to Palm-Up Isolated if discomfort is felt in the elbow.

VIEW EXERCISES USED:
Palm-Up Isolated
Palm-Up Elbow Moving

 

WEEK #1:  3 sets / 10 repetitions, 2x daily, 3 days a week
3-sets: Palm-Up Elbow Moving* or Palm-Up Isolated
Perform 3 sets in the morning, and 6 sets in the afternoon or evening.

WEEK #2-3:  4 sets / 12-20 repetitions, 2x daily, 4-5 days a week
4 sets:  Palm-Up Elbow Moving* or Palm-Up Isolated
Perform 4 sets in the morning, and 6 sets in the afternoon or evening.
         

WEEK #4-8:  6 sets / 12-20 repetitions, 2x daily, 5-6 days a week
 6 sets:  Palm-Up Elbow Moving* or Palm-Up Isolated
 Perform 6 sets in the morning, and 6 sets in the afternoon or evening.

WEEK #9-12:  8 sets / 12-20 repetitions, 2x daily, 6 days a week
8 sets:  Palm-Up Elbow Moving* or Palm-Up Isolated
Perform 8 sets in the morning, and 6 sets in the afternoon or evening.



PROGRESSIVE RESISTANCE: Increase exercise resistance each week by moving up the Band Clasp/shortening the band length.