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  • Q&A with Australian Health Practitioners

    What hand/arm exercises can help prevent carpal tunnel syndrome?

    I am a secretary and am worried that my constant typing for years could eventually lead to carpal tunnel syndrome. Are there any exercises that could help prevent this? Any hand/wrist/arm movements I could be doing every so often?
  • Find a professional to answer your question

  • 1

    Thanks

    Dr Wei Chua

    Medical Oncologist (Cancer Specialist)

    Hi,

    Helpful exercises/stretches include
    - forearm stretches, holding your arm out in front of you, palm down, and puling the fingers up towards the ceiling and towards you.
    - shaking out the wrists
    - making circle rotations with your shoulders

    Stretch every 30-45min of seated work.

  • 1

    Thanks

    Dr Adam Arnold

    Chiropractor, Hypnotherapist

    I specialize in working with the nervous system to ensure your body is working well. This includes but is not limited to musculoskeletal care. I … View Profile

    In addition to the above stretches, I would also suggest to enusre your erogonmic set up of your desk is correct.
    Make sure your wrist is in a nuetral position while typing and using the mouse.  Keep your arm close to your side and about a 90 degree bend in the elbow.  Many times Carpal tunnel can originate in the neck, so be careful of the rest of your workstation set up to avoid any stresses on your shoulders and neck region.  

  • 1

    Thanks

    Helen Potter

    Physiotherapist

    As a Specialist Musculoskeletal Physiotherapist, with extensive experience and highly advanced qualifications, as well as excellent communication skills, I can help you to: Become informed … View Profile

    Hi


    I agree there are ways of trying to minimise the progress of Carpal Tunnel and if early enough to actually help it settle.

    Your first step is to ensure that Carpal Tunnel Syndrome is the correct diagnosis as other problems may mimic the same symptoms. If you have persistent numbness during the day then you may need to have a nerve muslce test (EMG) to identify whether the nerve is being damaged or just irritated.

    I use very specific gentle treatment and exercises adapted to your needs.


    Improving your posture, using a night splint with the wrist in neutral (not inan arched position like the most braces at the Chemist shop) and modifying your work ergonomics may all help.

    Helen Potter FACP
    Specialist Physiotherapist
    In TouchPhysiotehrapy Subiaco

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