Carpal Tunnel Syndrome - Prevention Methods:
Carpal tunnel Exercise like the wrist and hand exercises can help to minimize the effect of Carpal Tunnel syndrome. By performing the Carpal tunnel Exercise for five minutes once every every few hours can help a lot in minimizing the risk of Carpal tunnel syndrome.
The Carpal tunnel exercise like the stretching exercise strengthens the wrist muscles, hand muscles, neck and shoulder and there by improving the flow of blood.
Carpal Tunnel Exercise For Wrist:
Carpal tunnel exercise for wrist is that, first make a loose fist with your right hand, then keep the palm in upward position and after that use the left hand to press it gently down against the clenched hand. Now resist the force of the left hand with the closed right hand for five seconds, but be sure that the wrist is kept straight.
After that turn the right hand fist palm downwards and press it against the knuckles with the left hand for five seconds and after that finally, turn the right palm in such a way that the thumb-side of the fist is up and press down again for five seconds. After this repeat the same process with the left hand.
Second simple Carpal tunnel exercise is that which is called as wrist circles. According to this wrist circle draw clockwise circles in air with the tips of second and third fingers, which are kept up and close together. After that repeat the same process with left hand.
Third easy Carpal tunnel exercise is that first hold a hand straight up next to the shoulder with fingers together and palm facing outward, somewhat like a shoulder-high salute position. After that, bend the hand backward with the fingers still held together with the help of another hand and hold it for five seconds. After that open the fingers and thumb with the hand being in the same bent back position and hold it for five seconds. Now repeat the same process with another hand.
Carpal Tunnel Exercises For Neck and Shoulders:
Carpal tunnel exercises for neck and shoulders is that, first sit in upright position and then place the left hand on top of the right shoulder, then hold that shoulder down and slowly tip the head down toward the left, after that keep the face in pointed forward position or even in a slightly turned towards left and hold this stretch position gently for five seconds. Now repeat the same process with the other side.
Another carpal tunnel exercise for neck and shoulder is that to stand in a relaxed position with the arms at the side and raise the shoulders. After that squeeze the shoulders back and stretch them down. Finally press the shoulders forward.
Carpal Tunnel Exercise For Forearms:
Carpal tunnel exercise for forearms is that, first stretch the forearm muscles which will reduce this tension prevailing the muscles. Now place the hands together in front of the chest with the fingers pointing upward just like in a prayer position. After that keep the palms flat together and raise the elbows to stretch the forearm muscles for ten seconds. Finally for few seconds shake the hand limps gently to loosen them. Repeat this carpal tunnel exercise frequently.
Carpal Tunnel Exercise For Fingers and Hand:
Carpal tunnel Exercise for fingers and hand is that first bend and stretch the finger. After that clench the fingers of right hand into a fist tightly and then release them. Do this exercise for five times. Now repeat the process with the left hand.
Carpal Tunnel Syndrome prevention methods are to be taken in consideration by every company, so do the companies are considering such prevention methods to prevent their employees from Carpal Tunnel Syndrome.
According to a major survey, 84% have reported that they were modifying their equipments, their tasks and their process, 79% reported that they were buying new equipments and 83% have reported that they were analyzing their workstations and jobs.
There exists no single way of prevention method for Carpal Tunnel Syndrome. The ergonomic methods can help to minimize the risk of work associated Carpal Tunnal Syndrome or other cumulative trauma disorders.
There are some other prevention methods like adjusting your workplace or work in such a way the it puts less stress on hands and wrist. Even the CTS exercises that strengthen the fingers, wrists, forearms, hands, shoulders and the neck can help to prevent Carpal Tunnel Syndrome.
However there is no evidence that doing the above mentioned things can provide complete prevention from Carpal Tunnal Syndrome.
Carpal Tunnel Syndrome can be prevented using the study of ergonomics, which is the study and control of stress, motion, posture etc., The repetitive activities of a person that causes inflammation in the wrist and hand can be prevented by simply altering the way he performs them.
For example going for an ergonomic chair can let a person to sit in neutral posture.
Taking short breaks can also prevent Carpal Tunnal syndrome. A person does repetitive tasks should go for short warm-up period, take frequent break periods and there by avoiding over effort on the finger muscles and hand.
The key cause of Carpal Tunnal Syndrome is posture so utmost care is to be taken to have perfect neutral posture especially for those who are in typing jobs and computer jobs.
A keyboard user should sit in such a way that the spine should be against the back of the chair, the shoulders should be relaxed, the elbows should be along the sides of the body, the wrists should be straight and the feet be firmly placed on the floor or on a footrest.
The keyboard should be placed within the eye level, so that the neck does not bend over the work. This will help to keep the neck flexible and head remains upright, which maintains circulation and nerve function to the arms and hands. If the office furniture is not ergonomic then it may lead to improper posture, which ultimately lead to Carpal Tunnal Syndrome.
Another key cause of Carpal Tunnel Syndrome is Forceful usage of fingers and hands. The extra force exerted on the fingers, hands and wrist can lead to repetitive tasks which ultimately leads to Carpal Tunnal Syndrome.
The tools and tasks should be designed in such a way that the wrist position is same as that when they are in relaxed position will avoid the risk of Carpal Tunnel Syndrome. There should be no task such that the wrist for long periods stay deviated from side to side or to remain flexed or highly extended.
Psychological Consequences of Carpal Tunnel Syndrome:
Carpal tunnel syndrome can lead to severe psychological consequences. Carpal Tunnel Syndrome makes a person unable to use his hand, there by he cannot do any work with that hand, which bounds to be depressed and suffer with low self-esteem.
A worker suffering with CTS may have to lose his livelihood. The wrist pain if ignored can make the employee to work with poor performance. This disorder as not readily visible can make the coworkers harass them for not working with good performance.
This Carpal Tunnal syndrome can make the person to suffer from daily pain and loss of freedom at home. This can lead them to not even contributing to their family members, unable to drive the car and cannot even do small tasks like picking up some small things.
This makes them still even more depressed, as they even have to give up their enjoyable hobbies and sports. The stress management techniques can help the patients to deal with such psychological and emotional aspects even the support groups for Carpal Tunnel syndrome can be a helpful in offering advice and exchanging information.
The keyboard users should exert less force on keys so that it doesn't cause any damage to the fingers. To avoid excessive force on the keys the hands and wrists should be in relaxed position.
A trackball device and an ergonomic keyboard can be an alternative to avoid Carpal Tunnal syndrome. A wrist rest for mouse and keyboard tray can be more helpful for avoiding the disorders. The people who use pencil, pen, steering wheels or ant tools for long periods should hold them loosely.
The sensation in hands and fingers diminishes, if a person is working in low temperature conditions, so this should be avoided. Tools with textured handles should be used as the ability to feel the tool is important for applying the force appropriately.
To avoid the vibrations the tools should be designed in such way that the vibrations are minimized.
General Carpal Tunnel Exercise:
Carpal Tunnel Exercise in general is using a combination of aerobic and resistance-training techniques that strengthen the muscles of back, arms and shoulders, there by reducing the weight, and ultimately improving the overall health of the body. As said by some experts the physically fit persons like the athletes, swimmers, joggers etc., are at lower risk to Carpal Tunnel Syndrome.