Carpal Tunnel Syndrome Exercises
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- Austin Horton
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1 Carpal Tunnel Syndrome Exercises Exercises: 3 1) Palm-Up Isolated 3-sets: Palm-Up Elbow Moving* or Palm-Up Isolated NOTE: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 4 sets: Palm-Up Elbow Moving* or Palm-Up Isolated NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 6 sets: Palm-Up Elbow Moving* or Palm-Up Isolated 8 sets: Palm-Up Elbow Moving* or Palm-Up Isolated IMPORTANT: If you experience limited progress using the Carpal Tunnel Syndrome Exercises, try using the Repetitive Strain Injury Exercises in its place. Once progress has been made, it is fine to return to the Carpal Tunnel Syndrome exercise routine or you may continue using the Repetitive Strain Injury Exercises, whichever program has the best results.
2 Carpal Tunnel Syndrome w/ Thumb Tendonitis Exercises Exercises: 3 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Isolated 2) Thumb-Up Isolated 3) Supination Isolated 3-sets: Palm-Up Isolated NOTE: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 2 sets: Palm-Up Isolated 1 set: Thumb-Up Isolated NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 2 sets: Palm-Up Isolated 2 sets: Thumb-Up Isolated 1 set: Supination Isolated 2 set: Palm-Up Isolated 3 sets: Thumb-Up Isolated 2 sets: Supination Isolated
3 Carpal Tunnel Syndrome W/ Lateral Epicondylitis Exercises Exercises: 3 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Isolated 2) Thumb-Up Isolated 3) Supination Isolated OPTIONAL: You may use Palm-Up Elbow Moving and Thumb-Up Elbow Moving during weeks 4-12 unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up and Thumb-Up Isolated exercises, still following the required number of sets and repetitions. 3-sets: Palm-Up Isolated NOTE: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 2 sets: Palm-Up Isolated 1 set: Thumb-Up Isolated NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 2 sets: Palm-Up Isolated* or Palm-Up Elbow Moving 2 sets: Thumb-Up Isolated* of Thumb-Up Elbow Moving 1 set: Supination Isolated 1 set: Palm-Up Elbow Moving* or Palm-Up Elbow Moving 2 set: Palm-Up Isolated* or Palm-Up Elbow Moving 3 sets: Thumb-Up Isolated* Thumb-Up Elbow Moving 2 sets: Supination Isolated * or Palm-Up Elbow Moving
4 Carpal Tunnel w/ Guyon s Syndrome Exercises Exercises: 5 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* or Palm-Up Isolated 2) Pronation Isolated 3) Supination Isolated 4) Ulnar Deviation 5) Radial Deviation OPTIONAL: You may use Palm-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. 3 sets: Palm-Up Elbow Moving* or Palm-Up Isolated NOTE: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Pronation Isolated 1 set: Supination Isolated NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 2 sets: Pronation / Replace with Ulnar Deviation every other day. 2 sets: Supination /Replace with Radial Deviation every other day. 3 sets: Pronation / Replace with Ulnar Deviation every other day. 3 sets: Supination /Replace with Radial Deviation every other day.
5 Guyons Syndrome Exercises Exercises: 4 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* or Palm-Up Isolated 2) Palm-Down Isolated 3) Pronation Isolated 4) Radial Deviation OPTIONAL: You may use Palm-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. 3 sets: Palm-Up Elbow Moving* or Palm-Up Isolated Note: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Pronation 1 set: Radial Deviation Note: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 1 set: Palm-Down Isolated 2 sets: Pronation 1 set: Radial Deviation Note: Perform 6 sets in the morning, and 6 sets in the afternoon or evening. 2 sets: Palm-Down Isolated 2 sets: Pronation 2 sets: Radial Deviation Note: Perform 8 sets in the morning, and 8 sets in the afternoon or evening.
6 Trigger Finger Exercises Note that Trigger Finger may take longer to correct than other hand disorders. Be patient, yet persistent with your program, and results will come using FLEXTEND. Exercises: 3 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Isolated 2) Five-Finger Isolated 3) Single Finger Isolated OPTIONAL: You may use Palm-Up Elbow Moving during weeks 4-12 unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. 3-sets: Palm-Up Isolated NOTE: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 1 set: Palm-Up Elbow Moving or Palm-Up Isolated 2 sets: Single-Finger Isolated 1 set: Palm-Up Elbow Moving or Palm-Up Isolated 1 set: Palm-Up Elbow Moving or Palm-Up Isolated 3 sets: Five-Finger Isolated 3 sets: Single-Finger Isolated 1 set: Palm-Up Elbow Moving or Palm-Up Isolated
7 Trigger Finger w/ Trigger Thumb Exercises Exercises: 4 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Isolated or Palm-Up Elbow Moving* 2) Five-Finger Isolated 3) Thumb-Up Isolated 4) Single Finger Isolated OPTIONAL: You may use Palm-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. 3-sets: Palm-Up Isolated or Palm-Up Elbow Moving* Perform 3 sets in the morning, and 3 sets in the afternoon or evening. or Palm-Up Elbow Moving* 1 set: Five-Finger Isolated 1-set: Thumb-Up Isolated or Palm-Up Elbow Moving* NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. or Palm-Up Elbow Moving* 2 sets: Thumb-Up Isolated or Palm-Up Elbow Moving* or Palm-Up Elbow Moving* 2 set: Single-Finger Isolated (Each Affected Finger. Use TFT-KIT for this exercise.) 2 sets: Thumb-Up Isolated or Palm-Up Elbow Moving*
8 Trigger Thumb Exercises Exercises: 5 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Isolated 2) Five-Finger Isolated 3) Thumb-Up Isolated 4) Single Finger Isolated 5) Supination Isolated 3-sets: Palm-Up Isolated Perform 3 sets in the morning, and 3 sets in the afternoon or evening. Week #2-3: 5 sets / repetitions, 2x daily, 4-5 days a week 1-set: Thumb-Up Isolated NOTE: Perform 5 sets in the morning, and 5 sets in the afternoon or evening. Week #4-8: 9 sets / repetitions, 2x daily, 5-6 days a week 2 sets: Single-Finger Isolated (Each Affected Finger. Use TFT-KIT for this exercise.) 1-set: Supination Isolated 2 sets: Thumb-Up Isolated NOTE: Perform 9 sets in the morning and 9 sets in the afternoon or evening. Week #9-12: 12 sets / repetitions, 2x daily, 6 days a week 3 sets: Single-Finger Isolated (Each Affected Finger. Use TFT-KIT for this exercise.) 2-sets: Supination Isolated 3 sets: Thumb-Up Isolated NOTE: Perform 12 sets in the morning, and 12 sets in the afternoon or evening. Progressive Resistance: Increase exercise resistance each week by moving up the Band
9 Repetitive Strain Injury Exercises Exercises: 3 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* or Palm-Up Isolated 2) Pronation Isolated 3) Supination Isolated OPTIONAL: You may use Palm-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. 3 sets: Palm-Up Elbow Moving* or Palm-Up Isolated Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Pronation Isolated 1 set: Supination Isolated Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 2 sets: Pronation Isolated 2 sets: Supination Isolated Perform 6 sets in the morning, and 6 sets in the afternoon or evening. 2 sets: Palm-Up Elbow Moving* or Palm-Up Isolated 2 sets: Pronation Isolated 3 sets: Supination Isolated Perform 8 sets in the morning, and 8 sets in the afternoon or evening.
10 Grip Strength Exercises Exercises: 4 (To View Exercises, Refer to Instructional Chart or visit 1. Palm-Up Elbow Moving or Palm-Up Isolated 2. Pronation Isolated 3. Supination Isolated 4. Palm-Down Isolated OPTIONAL: You may use Palm-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. WEEK #1 5 sets / 10 repetitions 2X Daily 3 days wk 1 set: Palm-Up Elbow Moving or Palm-Up Isolated 1 set: Wrist and Finger Flexion 1 set: Palm-Down Isolated 1 set: Thumb-Up Isolated 1 set: Palm-Up Elbow Moving or Palm-Up Isolated WEEK #2-6 5 sets / repetitions 2X Daily 4-5 days wk * Perform 5 sets in the morning and 5 sets in the afternoon / evening* 2 sets: Palm-Up Elbow Moving or Palm-Up Isolated 2 sets: Wrist and Finger Flexion 2 sets: Palm-Down Isolated 2 sets: Thumb-Up Isolated 2 sets: Palm-Up Elbow Moving or Palm-Up Isolated WEEK # sets / repetitions 2X Daily 5-6 days wk * Perform 6 sets in the morning and 6 sets in the afternoon / evening* 3 sets: Palm-Up Elbow Moving or Palm-Up Isolated 3 sets: Wrist and Finger Flexion 3 sets: Palm-Down Isolated 3 sets: Thumb-Up Isolated 3 sets: Palm-Up Elbow Moving or Palm-Up Isolated
11 Golfer s Elbow (Medial Epicondylitis) Exercises Exercises: 4 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* 2) Palm-Up Isolated 3) Ulnar Deviation 4) Pronation Isolated OPTIONAL: If you experience ANY discomfort in the elbow region while performing the Palm- Up Elbow Moving exercise during weeks 4-12, not including post-exercise soreness, fatigue, etc., perform the Palm-Up Isolated exercise in its place until the discomfort has subsided, still following the required number of sets and repetitions as outlined in the program. 3-sets: Palm-Up Isolated Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Ulnar Deviation 1 set: Pronation Isolated Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 2 sets: Ulnar Deviation 2 sets: Pronation Isolated Perform 6 sets in the morning, and 6 sets in the afternoon or evening. 3 sets: Ulnar Deviation 3 sets: Pronation Isolated Perform 8 sets in the morning, and 8 sets in the afternoon or evening. Clasp/shortening the band length IMPORTANT: If you experience limited progress using Medial Elbow, try using the Cubital Tunnel exercise program. Once progress has been made, it is fine to return to the Golfer s Elbow exercise routine or you may continue using the Cubital Tunnel exercise program, whichever program has the best results.
12 Tennis Elbow (Lateral Epicondylitis) Exercises Exercises: 6 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* 2) Palm-Up Isolated 3) Palm-Down Isolated 4) Thumb-Up Elbow Moving* 5) Thumb-Up Isolated 6) Supination Isolated OPTIONAL: You may use Palm-Up Elbow Moving and Thumb-Up Elbow Moving during weeks 4-12 unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up and Thumb-Up Isolated exercises, still following the required number of sets and repetitions. 3-sets: Palm-Up Isolated Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Thumb-Up Isolated 1 set: Supination Isolated Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 1 set: Palm-Down Isolated 1 set: Thumb-Up Elbow Moving* or Thumb-Up Isolated 2 sets: Supination Isolated 2 sets: Palm-Down Isolated 2 sets: Thumb-Up Elbow Moving* or Thumb-Up Isolated 2 sets: Supination Isolated Clasp/shortening the band length
13 DeQuervain s Syndrome Exercises Exercises: 4 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* or Palm-Up Isolated 2) Thumb-Up Elbow Moving* or Thumb-Up Isolated 3) Ulnar Deviation 4) Supination Isolated OPTIONAL: You may use Palm-Up Elbow Moving or Thumb-Up Elbow Moving exercises unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) If discomfort is felt, revert to using the Palm-Up Isolated and Thumb-Up Isolated exercises, still following the required number of sets and repetitions. 3 sets: Palm-Up Elbow Moving* or Palm-Up Isolated Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Thumb-Up Elbow Moving* or Thumb-Up Isolated 1 set: Supination Isolated Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 1 set: Thumb-Up Elbow Moving* or Thumb-Up Isolated 1 set: Ulnar Deviation 2 sets: Supination Isolated Perform 6 sets in the morning, and 6 sets in the afternoon or evening. 2 sets: Thumb-Up Elbow Moving* or Thumb-Up Isolated 1 set: Ulnar Deviation 3 sets: Supination Isolated Clasp/shortening the band length
14 Cubital Tunnel Syndrome Exercises Exercises: 5 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* or Palm-Up Isolated 2) Palm-Down Isolated 3) Radial Deviation 4) Supination Isolated 5) Thumb-Up Elbow Moving* or Thumb-Up Isolated OPTIONAL: If ANY discomfort in the elbow region occurs while performing the Palm-Up and Thumb-Up Elbow Moving exercises (not including post-exercise soreness, fatigue, etc.) replace with Palm-Up and Thumb-Up Isolated exercises, still following the required number of sets and repetitions. 3 sets: Palm-Up Isolated NOTE: Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Supination Isolated 1 set: Thumb-Up Isolated NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 1 set: Palm-Down Isolated 1 set: Radial Deviation 1 set: Supination Isolated 1 set: Thumb-Up Elbow Moving* or Thumb-Up Isolated 1 set: Palm-Down Isolation 1 sets: Radial Deviation 2 sets: Supination Isolated 2 sets: Thumb-Up Elbow Moving* or Thumb-Up Isolated Clasp/shortening the band length
15 Dupuytren s Contracture Exercises Note that Dupuytren s Contracture may take longer to correct than other hand disorders. Be patient, yet persistent with your program, and results will come using FLEXTEND. Exercises: 3 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Isolated or Palm-Up Elbow Moving 2) Five-Finger Isolated 3) Five Finger Extension (Extend Fingers Only, do not spread apart) OPTIONAL: You may use Palm-Up Elbow Moving unless you experience ANY discomfort in the elbow region while performing the exercise (not including post-exercise soreness, fatigue, etc.) Revert to using Palm-Up Isolated, still following the required number of sets and repetitions. 3-sets: Palm-Up Isolated or Palm-Up Elbow Moving Perform 3 sets in the morning, and 3 sets in the afternoon or evening. or Palm-Up Elbow Moving or Palm-Up Elbow Moving NOTE: Perform 4 sets in the morning, and 4 sets in the afternoon or evening. or Palm-Up Elbow Moving 1 set: Five-Finger Extension 2 sets: Palm-Up Isolated or Palm-Up Elbow Moving or Palm-Up Elbow Moving 3 sets: Five-Finger Isolated 2 sets: Five-Finger Extension 2 sets: Palm-Up Isolated or Palm-Up Elbow Moving Clasp/shortening the band length
16 Radial Tunnel Exercises Exercises: 4 (To View Exercises, Refer to Instructional Chart or visit 1) Palm-Up Elbow Moving* 2) Palm-Up Isolated 3) Palm-Down Isolated 4) Pronation Isolated * If you experience ANY discomfort in the elbow region while performing the Palm-Up Elbow Moving exercise during weeks 4-12, not including post-exercise soreness, fatigue, etc., perform the Palm-Up Isolated exercise in its place until the discomfort has subsided, still following the required number of sets and repetitions as outlined in the program. 3-sets: Palm-Up Isolated Perform 3 sets in the morning, and 3 sets in the afternoon or evening. 1 set: Palm-Down Isolated 1 set: Pronation Isolated Perform 4 sets in the morning, and 4 sets in the afternoon or evening. 2 sets: Palm-Down Isolated 2 sets: Pronation Isolated Perform 6 sets in the morning, and 6 sets in the afternoon or evening. 3 sets: Palm-Down Isolated 3 sets: Pronation Isolated Perform 8 sets in the morning, and 8 sets in the afternoon or evening. Clasp/shortening the band length
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