Modified Exercises For Prevention Of Carpal Tunnel Syndrome
And Guyon's Canal Syndrome In Drivers
Exercises For The Hands And Wrists
Note: The photos show exercises being done with both hands at the same time. The exercises can
also be done with one hand at a time while the other hand completely grips the steering wheel.
(1) Extend and stretch both wrists
and fingers acutely as if they are
in a hand-stand position. Hold
steering wheel between thumbs
and index fingers at the 9 and 3
o'clock positions. Hold for a count
of 5.
(2) Straighten both wrists and relax fingers for a count of 5. Continue
to hold steering wheel between both thumbs and index fingers at the
9 and 3 o'clock positions.
(3) Grip the steering wheel at the 10 and 2 o'clock positions with both
hands. Then, bend both wrists down and tightly grip the steering
wheel. Hold for a count of 5.
(4) Straighten both wrists and relax fingers for a count of 5. Continue
holding the steering wheel between both thumbs and index fingers at
the 10 and 2 o'clock positions.
(5) Repeat steps 1-4 10 times, then hang one arm loosely at the side
and shake the hand for a couple of seconds while still gripping the
steering wheel with the other hand. Change hands on the steering
wheel and allow the other arm to hang loosely at the side and shake
the hand for a couple of seconds. Total exercise time: 5 minutes.
Perform these exercises at least once each hour.
Exercises For The Shoulders
Perform the following exercises while holding the steering wheel with
both hands.
(1) Shrug both shoulders upwards. Hold for a count of 5.
(2) Shrug both shoulders downwards. Hold for a count of 5.
(3) Shrug both shoulders forwards. Hold for a count of 5.
(4) Shrug both shoulders backwards. Hold for a count of 5.
Exercises For The Neck
(1) Tilt your head to the right as if you are trying to touch your right
ear to your right shoulder. At the same time, lower your opposite left
shoulder downwards. Hold for a count of 5.
(2) Tilt your head to the left as if you are trying to touch your left ear
to your left shoulder. At the same time, lower your opposite right
shoulder downwards. Hold for a count of 5.
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