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Health
Hands Matter
Prevention of Overuse and Carpal Tunnel
Pain, fatigue or tingling in the hands can result from prolonged strain, repetitive movements or a tight grip. In most cases there isn't a single cause, but rather a combination of work habits, one-sided strain and insufficient recovery. The good news is that overuse can be prevented. A healthy lifestyle and regular short breaks to release tension help improve blood circulation in the hands and reduce the risk of problems that can lead to carpal tunnel syndrome.
Do you know how to relax your hands properly? Nine tips (see Relaxation Exercises) can help, and you can do them during a break right at your workplace, whether in production or in the office. Building them into your daily routine takes only a few minutes, yet they can bring significant long-term benefits for the health and function of your hands. If your symptoms persist despite this, consult your occupational health physician or your GP.
What is carpal tunnel syndrome?
It is a condition caused by pressure on the median nerve in the hand. This nerve carries signals to the palm and fingers and also controls some of the muscles of the thumb. Carpal tunnel syndrome usually shows itself as tingling, numbness, pain and, later, weakness in the hand. It affects up to 4% of people over the course of a lifetime, and it is four times more common in women than in men. It mainly affects people aged 40–60 and usually occurs in the dominant hand.
Tip
Curious about what helps?
You can find more tips, photos and video guides for the relaxation exercises on Škoda Space, in the " Hands Matter" section.
Relaxation Exercises
1. Chest stretch
Lean back slightly, then bend forward at the chest. Repeat three times.
2. Shoulder stretch
Circle your shoulders backwards three times in a row.
3. Neck muscle stretch
Tilt your head to the side, bringing your ear towards your shoulder. Take three breaths on each side, breathing out as you stretch.
4. Front neck muscle stretch
Turn your head so your chin is towards your shoulder and lean slightly. Breathe in and out three times on each side.
5. Forearm stretch
Take hold of the fingers of the overused hand and pull them gently towards your body, first with your palm facing up and then with your palm facing down. Breathe in and out three times in each position.
6. Palm massage (carpal tunnel release)
Run your thumb across the overused palm three times in a row, moving from the wrist to the little finger and then to the thumb.
7. Forearm massage
On the inner side of the overused forearm, run your thumb from the wrist to the elbow; as you move your thumb, bend your wrist. Do the exercise three times along three lines (from the little finger, through the centre, from the thumb).
8. Mobilising the median nerve
Bend your wrist with your palm facing away from your body, while tilting your head towards the strained arm. Then bend your wrist with your palm facing towards your body, tilting your head away from the strained arm. Repeat this sequence six times.
9. Sliding the tendons of the palm
The exercise consists of several positions, which you repeat six times in a row: open palm with fingers extended; fingers curled into "claws"; hand clenched into a fist; fingers in a "roof" position; and bending at the middle joints of the fingers.