{"id":1186,"date":"2014-03-20T21:37:10","date_gmt":"2014-03-20T21:37:10","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1186"},"modified":"2014-03-20T21:37:10","modified_gmt":"2014-03-20T21:37:10","slug":"carpel-tunnel-syndrome-exercises-to-help","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1186","title":{"rendered":"Carpel Tunnel Syndrome: Exercises to help."},"content":{"rendered":"

Even had pins and needled that leads to numbness? Annoying isn’t it. Well it’s even worse when it’s recurring and affects your fingers and thumbs. Carpel Tunnel Syndrome is a condition caused by compression of the media nerve in the wrist, this nerve controls sensation and movement in the hand. It can occur in pregnancy and post-natally.<\/p>\n

Symptoms include tingling, pins and needles and numbness in the thumb, index finger, middle finger and ring finger. You may also get a dull ache in the wrist and thumb or grip weakness. The pins and needles is generally there at a low level all of the time but gets worse at night and when applying pressure throught the wrist, flexing it and at night.<\/p>\n

The median nerve starts in the mid-side of your neck, travels down your arm, through the front of the elbow and into the wrist. The carpel tunnel is in the wrist, it is made up of 8 bones and a sheath that forms a tunnel over the top that the median nerve runs through.<\/p>\n

I developed Carpel Tunnel Syndrome at around 4 months after the birth of baby 2. I think it was from holding the babies head in feeding as I had to feed on the go a lot, chasing a toddler.<\/p>\n

For some people the symptoms will disappear after a time, for others steroid injections or even surgery are needed. Sounds pretty horrible doesn’t it. There are however some things that you can do to help.<\/p>\n

1. Wear a splint and rest the wrist when possible.<\/p>\n

2. Get a massage to release tension in the neck and shoulders.<\/p>\n

3. Get a soft small ball or stress ball and gently squeeze and release it.<\/p>\n

4. Hold your arm straight out to the side, flex the wrist so fingers point towards the floor. Now tilt the head away from that arm so your ear comes towards your other shoulder and hold.<\/p>\n

\"Carpel<\/a><\/p>\n

5. Hold your arm in front of you and make a fist for 5 seconds. Next straight out the fingers and hold the hand out straight for 5 seconds. Make a duck’s beak shape with your thumb underneath for 5 seconds. Turn the hand over so palm is facing up and use your other hand to grap your thumb, pull down for 5 seconds.<\/p>\n

6. Fold a towel and drape over your shoulder, apply pressure by pulling on the ends of the towel with the other hand. Now tilt the head away from the towel towards the opposite shoulder to get a good neck stretch.<\/p>\n","protected":false},"excerpt":{"rendered":"

Even had pins and needled that leads to numbness? Annoying isn’t it. Well it’s even worse when it’s recurring and …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[482,479,478,481,480,153,118],"class_list":["post-1186","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-carpel-tunnel-and-pilates","tag-carpel-tunnel-stretches","tag-carpel-tunnel-syndrome","tag-how-to-help-carpel-tunnel","tag-pilates-helps-carpel-tunnel","tag-pilates-southampton","tag-pilates-with-priya"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-j8","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1939,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1939","url_meta":{"origin":1186,"position":0},"title":"Carpal Tunnel: how to help.","author":"Priya Tew","date":"28 April, 2016","format":false,"excerpt":"This is one of those conditions that you certainly know you have when you get it. I\u2019ve had it twice now: the first time was 4 months after giving birth to my boy. I would wake up in the night to feed him, pick him up, get pins and needles\u2026","rel":"","context":"In "AnteNatal"","block_context":{"text":"AnteNatal","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=3"},"img":{"alt_text":"Screen Shot 2016-04-28 at 19.37.36","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/04\/Screen-Shot-2016-04-28-at-19.37.36-300x278.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1459,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1459","url_meta":{"origin":1186,"position":1},"title":"It\u2019s not all about strength. Tightness can be a Weakness.","author":"Priya Tew","date":"25 January, 2015","format":false,"excerpt":"\u00a0Pilates for me is constantly a challenge. I teach it, but I am also still learning it and I think I always will be. That is one of the reasons I love it so much. If something is too easy, it loses it appeal to me. I\u2019m certainly not uber\u2026","rel":"","context":"In "Alignment"","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"Carpel Tunnel Stretch","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/03\/wrist_flexor_stretch_wall.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1949,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1949","url_meta":{"origin":1186,"position":2},"title":"Rounded shoulders and how to help them","author":"Priya Tew","date":"1 June, 2016","format":false,"excerpt":"Take a look at people around you, especially if they are sitting. See any rounded shoulders? I guarantee that once you start looking you will find more and more people that fall into this camp. Sitting at a desk, slouching on the sofa, carrying heavy bags on your back, leaning\u2026","rel":"","context":"In "Alignment"","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"Uppercrossed-syndrome","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/06\/Uppercrossed-300x239-300x239.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1227,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1227","url_meta":{"origin":1186,"position":3},"title":"Foam Roller Exercises to release tension in neck and shoulders.","author":"Priya Tew","date":"12 May, 2014","format":false,"excerpt":"I literally love rollers. They are so good for core workouts but also great for muscle and fascia release. If you don't have one in your house you really need one. If you sit for hours at a desk or feed and carry a baby then spend time hunched over\u2026","rel":"","context":"In "Exercises"","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/05\/DSC_2043.jpg?fit=1200%2C795&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":1728,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1728","url_meta":{"origin":1186,"position":4},"title":"Exercises for combatting rounded shoulders.","author":"Priya Tew","date":"29 November, 2015","format":false,"excerpt":"Shoulders are one of my picky points. Why? Well firstly because I have had to really work on mine. They have always been a sticking point for me, I remember a Pilates teacher walking down the road with me once saying \"Shoulders down\" every 2 steps! Carrying, feeding and rocking\u2026","rel":"","context":"In "Alignment"","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/rfaooxNwVNw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1429,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1429","url_meta":{"origin":1186,"position":5},"title":"C sections, the how, what and why of exercise","author":"Priya Tew","date":"4 January, 2015","format":false,"excerpt":"C-sections can be planned or emergency. I knew very little about them when I gave birth the first time and actually avoided the antenatal class on the topic! However it is really best to have some knowledge in case you have one. Some women elect to have a section, and\u2026","rel":"","context":"In "Bump to Birth"","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1186"}],"version-history":[{"count":3,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1186\/revisions"}],"predecessor-version":[{"id":1288,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1186\/revisions\/1288"}],"wp:attachment":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}