Feb 5, 2024
Try these exercises to build hand strength and improve tendon gliding theough the carpal tunnel
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Try these exercises to build hand strength and improve tendon gliding theough the carpal tunnel
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If you experience carpal tunnel or any symptoms of hand pain, lack of circulation, or repetitive strain injuries (RSIs), you need to start wrist exercises.
Luckily, they’re very easy!
Wrist Curls You Can Do Right Now
Find an object you can hold with your fingertips—thinner hardback books are what I use.
Hold your arms straight out in front of you or rest them on your knees with your palms towards the sky.
Let your wrists naturally fall down, then curl them up til your palm is perpendicular to your forearm.
Repeat 5-10 times for 3 sets, with 30secs rest between each set.
Over time, you’ll want to make the objects heavier, but to get started, use anything!
In the beginning, it’s more about doing the actions at all than doing them perfectly.
Try channeling creativity
As stupid as this may sound to others, having an imagination helps. Don't think I pick up Mr Monster to just be goofy.
The puppet helps me exercise and express my stresses so I won't look like an all out loon. Bored is a given. That's why I disappear into adventures in the books I read or patterns I see on the wall or garden.
Great, now I'm thinking about how I could've saved a couple old relationships. At the same time I'm holding on to knowing that I don't want others.
-- dnagirl
17.05.2023
And for today's PSA of the day...
[Image description (same as ALT text): a photo of adult hands laid over their owner's lap; the right hand has a slight dip on the dorsal side between the index and thumb. A black arrow points to it. End of description]
Do you have a dip between the index finger and thumb?
Yes, on one hand
Yes, on both
No
(no hands/see votes)
If you voted "yes", uh, I recommend scoping out "ulnar nerve entrapment", 'cause I found out today there's supposed to be muscle there ASDFGHJASDFGHJDFGH
(I do recommend doing your own research, as I did literally discover this myself less than an hour ago, but in short (and with a grain of salt): other symptoms include pain/tingling/loss of sensation in the ring and pinkie fingers, it's slightly less common than carpal tunnel and is most often caused by bending the elbow too much, and the treatment is "try not to bend your elbow too much" asdfghjsdfg)
My mom got tendinitis in both arms from crocheting too much. Doing this every day is a lot, please take care of yourself!
Thank you for the concern! I am very familiar with crochet injuries (😔) so I take a lot of breaks and do stretches. I also take a few days off of crocheting when my arms/wrists/hands/brain get really bad, so you don't need to worry about me working through pain that I shouldn't! I still have the queue going so it does feel like an every day thing on those days when I'm resting
Here's some resources about stretching that I've linked to before that I think are good to bring back up every once in a while 😁
Video of hand exercises starting around the 1:40 mark, https://www.youtube.com/watch?v=ecZdUj3ARNU (crochet hand exercises by Furls Crochet & Fiberarts on YouTube)
Article with descriptions of hand exercises, https://www.crochetconcupiscence.com/2013/10/hand-exercises-for-crocheters/
You can find more if you search hand exercises, especially those for artists/crocheters/knitters
3 MINUTE EXERCISE FOR HAND PAIN: #findingnaturalcures The common causes for hand pain: 1. TENDINITIS: Caused by from overuse/repetitive motions of the hands and fingers. 2. DE QUERVAIN SYNDROME (TEXTING THUMB): Caused by overuse of the thumb which destabilizes the base of the thumb. 3. CARPAL TUNNEL SYNDROME: Caused by the swelling constricting the median nerve which which leads to weakness, pain and numbness.
EXERCISES: 1. THUMB STRETCH: Open your hand with your fingers spread wide. Gently pull your thumb away. Hold for 15 seconds and then release. Repeat one more time then switch for two sets on the other hand. 2. TISSUE MASSAGE: Open your hand with your fingers spread wide. With the index finger and thumb, massage the tissue between the thumb and index finger of the other hand. Massage for 15 seconds and then switch hands. 3. HAND SQUEEZE: Spread the fingers wide until you feel a stretch. Then curl the fingers in to make your fists into a ball for 10 seconds. Repeat the exercise 5 times. 4. FOREARM MASSAGE: Grasp your right forearm with your left hand. You should position your left hand so that your thumb is on top. Massage your forearm looking for points of tension for 30 seconds. Then switch arms.
Theraputty is a silicone material that has color-coded resistance levels and offers different benefits to various populations. It is used to increase hand range of motion, provide calming and stress relief as a sensory strategy, and improve grip strength, dexterity, and hand strength through finger, hand, and wrist resistive exercises. It is a must-have for any person who wants to develop the fine motor muscles in their hands and fingers! 🖐