3-minute exercise to prevent carpal tunnel syndrome

Start with the "sniffing spider" exercise: Squeeze your hands together, spread your fingers as far as you can while the tips of your fingers are still together, then place your fingers into a bell tower.

According to the master, Dr. Tran Nguyen Phuong, Orthopedic Trauma Department, Ho Chi Minh City University of Medicine and Pharmacy, carpal tunnel syndrome causes pain, stiffness, numbness in many fingers and hands, can spread to the shackles. arm or arm. This condition is caused by a central nerve in the wrist. Statistics in the US show that the disease affects millions of people every year. There are no studies to confirm the cause of this syndrome. People often "blame" the lifestyle associated with genetic factors. In fact, there are many different risk factors in patients.

To prevent carpal tunnel syndrome and reduce the risk of surgery, Dr. Phuong advises people to practice a healthy lifestyle, keeping a reasonable rhythm. The problems of carpal tunnel can be prevented by practicing stretching several times a day with simple movements, without requiring any equipment. It is possible to practice at the desk, when queuing or at any time free hands. The doctor guides some basic exercises as follows:

The "sniffing spider" action looks in the mirror

The "sniffing spider" action.

Practitioners squeeze their hands together. Keep your fingers as far away as possible while your fingers touch each other. Then put your fingers into a bell tower by moving away from the two palms. Practice again and again. This action works to stretch the palms of the hands, structures in the carpal tunnel and middle nerve, to help prevent carpal tunnel syndrome.

Shake, "shake off" 2 hands

Shake two hands.

The practitioner stretches his hand forward, releases the palm of his hand and waves like a "shake" of fingers to dry after washing his hands. Every hour, doing this one to two times will make the middle of the finger and nerve tendons from being squeezed, cramped. People say this is as important as regular hand washing.

The deepest stretching action

Stretch your arms.

Straighten your right arm forward, keep your elbow straight, your wrists open, your fingers down, light. Use the left hand to gently fold the right wrist downwards. Try to stretch your wrists and fingers as much as possible. When you feel your wrist achieves maximum flexibility, keep this posture for about 20 seconds. Then quickly rotate the hands and repeat as shown above.

Every hour, perform 3-fold movements on each hand. Try to keep the pace of practice several times a day, your wrist will become more flexible after a few weeks."Stretching every day is an important part of good health. Stretching causes every part of the body to increase blood flow, increase mobility and flexibility , " the doctor said, encouraging people to "light up." "create other movements that have similar effects.