Transcript Summary:
Dr. Chris Oswald provides a comprehensive stretching routine designed to relieve carpal tunnel pain, emphasizing the importance of proper technique and adherence to key rules for effective stretching. Below is a detailed description of each stretch mentioned, formatted as a bullet point list.
Stretching Routine:
- Side of Neck Stretch:
- Feet shoulder-width apart
- Pelvis square to the ground, hips under shoulders, ears over shoulders
- Keep nose straight ahead, tilt right ear to right shoulder (do not tilt nose down)
- Stretch to 45°
- Repeat on the other side
- Option: Rotate nose up to the opposite side and hold arms behind for additional stretch
- Front of Chest Stretch:
- Right arm perpendicular to the ground
- Hook hand onto a wall for support, extend fingers backward
- Feet planted square, rotate body away from the stretching side
- Repeat on the other side
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground
- Grab elbow with left hand, pull close to the body
- Turn torso, face, and neck in the direction of fingers pointing
- Repeat on the other side
- Upper Back Stretch:
- Reach around to the front, left hand on the back of the right hand
- Push away, stay straight (do not round out)
- Stretch upper back muscles, head straight, ears over shoulders
- Hold for 5 to 10 seconds, repeat 5 to 10 times
- Tricep Stretch:
- Feet shoulder-width apart, ears over shoulders, shoulders over hips
- Right arm reaches up, bends at 90°, behind the head
- Left arm grabs right elbow, pull to the side
- Lean more to the left for additional latissimus and tricep stretch
- Repeat on the other side
- Lower Chest Stretch:
- Right arm at 45° above horizontal, palm on a wall or post
- Extend wrist or fingers backward
- Turn body, head, and neck away from the stretching side
- Repeat on the other side
- Wrist Extensor and Flexor Stretch:
- Hold arm straight, elbow locked
- Push wrist down, use other hand to pull forehand toward the body
- Keep fingers straight, hold until the burn/stretch goes away
- For flexors: Arm straight, pull fingers up, push palm forward, pull fingers back toward shoulder
- Hold for 30 seconds or until the burning in the flexor muscles goes away
- Hand Contraction and Expansion:
- Contract the hand, open the hand for 30 seconds
- Repeat 5 to 10 times
- Forearm Flexor and Extensor Stretch:
- Prayer position: Stretch the flexor tendons by lowering arms and lifting elbows
- Inverted position: Back of hands together, lift hands up to stretch the extensor surface
- Anterior Shoulder Reach Stretch:
- Walk fingers up the wall
- Find a comfortable position without sharp pain
- Breathe gently, slowly move further into the stretch
Additional Information:
- Emphasis on avoiding sharp pain and maintaining proper form.
- Encouragement to continue stretching and exploring additional resources for pain relief and muscle care.
