Carpal Tunnel Syndrome (CTS) may be a frustrating and painful disorder. When you have tingling, numbness, or pain in the wrist, it is likely that you are seeking solutions. The good news is that there are non-surgical ways to relieve your symptoms, and one of the best is median nerve gliding exercises. Some people also find that a Carpal Aid patch offers additional comfort to help ease wrist discomfort during the day, complementing these exercises.
So do these exercises actually work? And how will they assist in taking the stress off your median nerve, which could be causing you pain?
So in this blog, we are going to break down what these exercises are, how they work, and how you can get started. At the end, you will clearly understand whether median nerve gliding exercises are fit for you.
Table of Contents
- What Are Median Nerve Gliding Exercises?
- Why Are These Exercises Recommended for CTS?
- When and How to Perform Nerve Gliding Exercises
- Step-by-Step: Median Nerve Gliding Exercise Guide
- Tips to Maximize Results (And Avoid Setbacks)
- When to Stop or See a Doctor
- Conclusion
What Are Median Nerve Gliding Exercises?
So, before getting into the actual exercises, let's discuss the median nerve. This nerve passes through your neck, right down to your fingers. It causes you to feel some areas of your hand and move some of the muscles of your forearm.
With the compression of this nerve, usually caused by repetitive motion or incorrect wrist position, you could get the symptoms of carpal tunnel syndrome (CTS). This may include tingling, numbness, and pain in the hand and wrist.
Median nerve exercises are easy movements aimed at the free movement of the median nerve across its path. It is to increase the movement of the nerve, and this may ease pressure and pain. In gliding the nerve, you are simply providing it with more space to move and work adequately.
Why Are These Exercises Recommended for CTS?
CTS generally occurs when the median nerve is compressed, usually at the wrist. It may happen due to repetitive movements, wrist trauma, and even a simple poor posture. That’s where carpal tunnel nerve glides come in. These gentle movements help reduce pressure by allowing the median nerve to move more freely through the wrist and forearm.
According to clinical studies, these exercises are able to lower CTS symptoms, particularly when the condition is relatively mild or moderate. Indeed, studies have shown that nerve gliding can enhance the mobility of the nerves and relieve pain, without surgery. Some folks also find that a CarpalAid patch can be an excellent addition for managing wrist discomfort, especially if you're looking for a bit of extra support as you go through your daily activities.
Patients involved in one randomized controlled trial (RCT) reported a reduction in symptoms like pain, tingling, and numbness after conducting median nerve exercises. Therefore, nerve gliding may be of great help in case of early-stage CTS.
When and How to Perform Nerve Gliding Exercises
In order to achieve the best outcome of your median nerve gliding exercises, it’s important to know when and how to do them.. Here’s a general guide:
- How Often: Aim for 2-3 sessions per day.
- How Many Reps: Perform each exercise 5-10 times per session.
- Duration: Hold each position for about 5 seconds.
Regarding the exercises themselves, you should not experience pain. Light twitching or a little stretch is to be expected, but any sharp or greater pain indicates you are forcing too much.
It is also advisable to have a symptom diary so that you can monitor your progress. This can assist you in taking note of any improvements or changes that may need to be done.
Step-by-Step: Median Nerve Gliding Exercise Guide
The fundamental process of the median gliding exercises, let's have a look at it. These positions are usually six, and these positions target various points along the nerve’s pathway.
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Starting Position: The starting position is with your wrist in the neutral position. Make a soft fist of your fingers and thumb.
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Open Your Hand: Extend your fingers and thumb straight while keeping your wrist neutral.
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Add Finger and Wrist Extension: Fully extend your fingers and flex your wrist to the back a bit, but leave the thumb in a neutral manner.
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Full Extension: at this point, you should extend your thumb, fingers, and wrist.
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Rotate Your Forearm: With your wrist, fingers, and thumb still extended, rotate your forearm so the palm faces up (supination).
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Thumb stretch: Stretch the thumb towards the opposite palm with your other hand at a slight angle.
There should be a smooth way to go through these positions. Make each movement under control, and you must feel a slight stretch but not pain.
In case you require additional instructions, you can watch as many video instructions, see images on the internet, or consult your physical therapist.
Tips to Maximize Results (And Avoid Setbacks)
These are some of the professional hints that will allow you to make the most of your nerve gliding activities:
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The Key is Consistency: Do not miss following your routine. Doing the exercises 2-3 times per day can help maintain mobility.
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Do not Force Yourself to Continue: When you notice pain, stop immediately. You should never force the movement..
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Add with Other Treatments: In addition to nerve gliding exercises, you can also use a Carpal Aid to help your wrist throughout the day. It’s something some people use for a little extra comfort, especially during long hours of typing or repetitive motion. You can also relieve the pressure on your wrist by making ergonomic adjustments to your workstation and improving your posture.
When to Stop or See a Doctor
Although carpal tunnel exercises are harmless to most individuals with mild CTS, there are some red flags to be on the lookout for:
carpal tunnel exercises
Deteriorating symptoms: In case your symptoms deteriorate even after doing the exercises, it is high time you visit a doctor.
Chronic pain or weakness: Stop the exercises and consult a professional in case the pain does not diminish, or you feel weakness in your hand or fingers.
Serious CTS: In case you have progressed CTS, you might be required to undergo more serious treatment, such as surgery. Make sure that you consult your healthcare provider before commencing any exercise program.
### In the meantime, you can use a Carpal Aid Patch to help manage mild symptoms and give additional support to the wrist.
FAQs
Q1: How long does it take for nerve gliding exercises to show results?
The outcomes differ, yet most individuals experience changes in 2-4 weeks.
Q2: Is it possible to combine tendon and nerve gliding?
Yes! Many people do both exercises to produce even better outcomes.
Q3: Are they safe exercises to do during pregnancy?
In most cases, yes, but ask your doctor.
Q4: Do nerve glides hurt?
No, you ought to feel a moderate stretch or tingling. Quit when it is painful.
Q5: What’s the difference between a nerve glide and a stretch?
A nerve glide addresses nerve mobility, whereas a stretch addresses muscle flexibility.
Conclusion
Median nerve gliding exercises are a non-surgical method of alleviating symptoms of mild carpal tunnel syndrome. These easy exercises can lessen the pain and assist in restoring normalcy by enhancing the mobility of your median nerve. For a little extra relief during their day-to-day activities, some people find that a CarpalAid patch helps support their wrist as they recover.
When you have carpal tunnel symptoms, you can try out these exercises before you go into invasive procedures. However, do not forget to always talk to your medic or physical therapist before starting any new exercise program, particularly when you experience severe symptoms.
Want a quick reference? Read this PDF for more information.
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