TOP 3 WAYS TO AVOID CARPAL TUNNEL SYNDROME Carpal Tunnel Syndrome (CTS) is a very common occurrence, especially in those that are at a computer all day. The carpal tunnel is in your wrist and made up of bones of the hand and ligaments that form the ceiling of the tunnel. While typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area during typing can cause the tendons to become irritated and swollen, decreasing the space in the tunnel. Your median nerve, which supplies sensation and muscle control to your thumb and first two fingers can become compressed. This is why with CTS, many people first experience tingling or numbness in the thumb and first two fingers. While this can be a sign of nerve compression, the good news is that this can be prevented and even reversed quite quickly. Seeing a physical therapist right away is essential, but here are some tips you can do in the meantime: 1. Stretch your wrists and hands Stand up and grab the tips of your fingers with the other hand. With your arm outstretched, gently stretch your fingers back until you feel a gentle pulling in your hand and wrist. Hold this for 15-30 seconds and repeat on both sides three times. Do this frequently throughout the day. 2. Improve your posture at work If you slouch at the keyboard, this puts the neck in a bad position and can put more pressure on your wrists, decreasing blood flow to your hands. Sit tall and have your keyboard slightly lower than the level of your elbow.
3. Stretch your chest and shoulders Improving your shoulder and chest mobility increases the circulation in your hands. The better your circulation, the less inflammation can build up in the hand and wrist. CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. CTS is easier to treat if caught early, prior to any lasting nerve damage. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists. Exercise Essential
Healthy Recipe: Grilled Shrimp Tacos with Sriracha Slaw
Ingredients •
Great For Tight Muscles
1/4 c. extra-virgin olive oil 3 tbsp. freshly chopped cilantro Juice of 3 limes, divided
Upper Back Extension Lie on your stomach. Reach your hands down towards your feet as you raise your chest off the floor, keeping your chin tucked. Repeat 10 times.
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kosher salt
Freshly ground black pepper
1 lb. large shrimp, peeled and deveined 1/4 head red cabbage, shredded
1/4 c. mayonnaise 1 tbsp. sriracha 4 medium tortillas
Directions 1. In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. 2. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. 3. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. 4. Heat grill to high. Skewer shrimp and grill 3 minutes per side. 5. Grill tortillas until charred, 1 minute per side. 6. Serve shrimp in tortillas with slaw.
Always consultyour therapistorphysicianbefore startingexercisesyouareunsureofdoing.
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