5 Stretches
to Help You Prevent
Carpal Tunnel Syndrome
1
2 3 4 5
Massage
5 stretches This stretch works deep into the arm, so
1 Using your fingers, mas- don’t be surprised if you feel a twinge
to help you prevent sage both sides of the neck of tightness. Take deep breaths as you
carpal tunnel syndrome and continue down to the tops of the hold the stretch and imagine all tight-
shoulders (also known as the trapezius ness releasing from your arm. Hold this
by October Crifasi
muscles). Do not massage directly on stretch for 15–20 seconds before releas-
the cervical spine. Breathe as you do ing. Repeat on the other arm.
Good wrist, hand, and nerve health this, allowing the muscles to relax. Con-
is not always a priority when it comes tinue to massage down the arms, one at Wrist Extensor Stretch
to practice time and yet, if the issue is a time, and into the hands. Massage the 4 It is very important to stretch
overlooked for too long, serious prob- heel and palm of each hand. Continue muscles using both ranges of
lems such as carpal tunnel syndrome or into the fingers. Shake out your shoul- motion; in other words, if you stretch
tendonitis could be the result. The good ders and arms for a few seconds before one way, be sure to also stretch the
news is that incorporating a regular continuing into the next stretch. other way. While this stretch may not
warm-up routine into the beginning of feel as intense as its companion, it is a
your practice can help prevent the pos- Wrist Stretch deep stretch, so go easy on how much
sibility of pain and injury. 2 With your arms extended strength you use in executing the move-
The five stretches listed here take straight out and at shoul- ment. Extend one arm forward with the
only a few minutes to perform and are der level, tilt the palms of both hands palm of the hand facing down. This time,
a great way to relax and focus before down toward the floor. Make sure your with the opposite hand, take hold of the
you play. After 15 to 20 minutes of con- shoulders are relaxed. Slowly turn one heel and top of the extended hand (not
centrated playing, be sure to stop and hand up toward the sky while the other fingers). Pull your hand gently forward
stretch, as prolonged periods of intense remains facing the floor, keeping your and then down, keeping the arm straight
play can cause swelling and inflam- arms straight and in front of you. Now, and shoulder relaxed. Hold for 15–20
mation in your hand and wrist. If you do the other hand. Perform this stretch seconds, shake out the arm, and repeat
experience pain, numbness, or tingling for 20-30 seconds, alternating hands, on the opposite side.
in your hands even after stretching, and breathe naturally while you do it.
stop playing and take a break. If the pain Shake out your shoulders and arms once Prayer Stretch
persists, be sure to seek the counsel of finished. 5 Press your palms together
a medical professional. Contrary to the in front of your chest. Keep-
famous exercise slogan, playing through Wrist Flexor Stretch ing your palms pressed together, slowly
the pain is never a good idea. 3 Extend one arm forward with move your hands down toward your
the palm of the hand facing stomach. Stop the movement when you
up. With the opposite hand, grasp the begin to feel a stretch in the forearms.
October Crifasi is a guitar
instructor based in the Los Angeles fingers of the extended hand and gently The palms should remain together
area. This article orginally appeared pull them back and down, keeping your throughout. Hold the stretch for 10-15
in the August 2014 issue of Acoustic arm straight. You should feel a stretch seconds and release. Repeat this stretch
Guitar magazine. throughout the inside of the forearm. two more times. CG
5 stretches to help you prevent carpal tunnel syndrome
