And what you can do about it.

If you use weights or exercise machines where you are gripping weights or handles, you may needlessly be overusing the flexor muscles of the forearm (those muscles which close your fingers).

These tight muscles can pinch on one or more major nerves that enter the hand.

Watch the video:

To loosen up tight forearm muscles: Go to Self treatment techniques for the hand, wrist and forearm.

Another common problem you may have when using weighs, machines, or certain exercises (example: sit-ups, chin-ups, rowing) is tightening your neck muscles.

Keeping your neck relaxed may take concentration. But besides leading to neck pain, this can cause headaches, and (in some cases) pinching of major nerves that go into the hand, causing numbness or tingling in the hands and fingers.

If you are confused about where to go on this site, Start with the Home page.

This is a self-help technique video.

If you saw the other videos, you know that numbness in the hands and fingers can come from any of several along the nerve pathways. 

It is not unusual for more than one location to cause the problem.  Doctors frequently only look at the wrist as being a problem. 

Unfortunately people have had carpal tunnel surgery, when the carpal tunnel wasn’t even the problem at all. 

In previous videos we looked at the forearm muscles and how they can cause problems when tight. — And showed a very effective self-treatment.

In spite of it’s name the pectoralis minor muscle is very significant.

However, the pectoralis minor muscle is often overlooked.

But it is often very tight. When tight, it causes the shoulders to round forward. This causes the muscles between the shoulder blades to continually try to counteract that. And that causes pain between the shoulder blades.

As the video tells, when the Pectoralis muscle is tight, it can pinch on the nerves going into the fingers. It can pinch any or all of the major nerves that go into the hand, and can even cause numbness up the arm.

If you experience numbness in any part of the hand when your hands are up, but not down, it is very likely the Pec. minor. Although if very, tight it can create numbness all or most of the time.

If you get numbness, even when you arms are partially raised – as in driving a car, riding a bicycle, motorcycle, operating lawn equipment, etc., the Pectoralis Minor muscle could be the blame. Although you want to look at the forearm muscles first.

This video shows you how to work on this muscle yourself.

Part 2 will show you some stretches for the Pectoralis Minor. But this is sufficent to get you started.

Did You Know?

Only 15% or less of Repetitive Strain Injuries (RSI) are actually Carpal Tunnel Syndrome.

About one third of Carpal Tunnel Surgeries are successful. About one third have mixed success. Another third fail because of damage caused by the surgery – or because within 2 to-4 years the carpal tunnel syndrome returns completely – or because they never had carpal tunnel syndrome in the first place.

RSI can cause permanent disability – with loss of hand function.

Numbness in the hand results from nerves being pinched. This can happen in several locations between the lower neck vertebrae and the wrist.

Most people with carpal tunnel problems also have multiple nerve pinching problems that are not addressed.

Most General Practitioner Physicians only prescribe anti-inflammatory drugs, night splinting, cortisone shots, and in worst cases, surgery.

Repetitive Strain Injuries (including Carpal Tunnel Syndrome) are preventable, and In most cases are reversible..

Carpal Tunnel Surgery should only be prescribed if there is danger of permanent nerve and/or muscle damage.

Because RSI builds up gradually (usually for years) there is time to explore other alternatives to surgery (including low cost non-invasive medical treatments) that your doctor probably does not know about.

The same techniques to prevent RSI are the same ones that can relieve and reverse symptoms and prevent Carpal Tunnel Syndrome from returning if you already have had surgery.

It is important to not only treat the problem, but the causes. How work stations are set up. How you use your work station. Your work load and how your work is structured. Your hobbies and pass times. Your posture. Your degree of fitness. Other medical problems. Your overall health. Medications. Are you overweight, retaining fluids, pregnant.

People doing the same job can have the same symptoms for entirely different reason.

Old injuries can exacerbate the problem. It may take more effort on your part to overcome them.

You are responsible for your health. Not your boss, not your insurance company. not your doctor, or massage therapist, or your spouse, or anyone else. You. You. You. If you don’t make changes now, what will your body be like five years from now? Ten years from now. You can make excuses or your can do whatever it takes to get healthy.

See these Recommended books for self-help for carpal tunnel, and other repetitive stress injuries.

If you use your hands for just about anything – whether a musical instrument, washing windows, computer use, cutting hair, carpentry, bagging groceries, or whatever – chances are you have tight forearms.

The forearm muscles control most of the movement in the wrist and fingers.

This video shows excellent self-help techniques that will help prevent, relieve and  carpal tunnel syndrome, false carpal tunnel syndrome, tendinitis, tennis elbow, golfer’s elbow (you don’t have to play tennis or golf to get them), and numbness in fingers in hands.

You should FIRST watch the video What you should know about the hands wrist and forearm.

If you want your forearms, hands and fingers to feel normal again, watch this video.

Correction: in the above video when I said that the tight thumb muscles didn’t cause pain, I meant in the rest of the hand.  Tight thumb muscles definitely can cause thumb pain.

Part 2 – comming to the next blog.

Do you have numbness, tingling, and/or pain in your hand, fingers, wrist, forearm or elbow?

You can do something about it.  No drugs, no side effects, no shots, no surgery.

But first you need to understand what is going on.

How you use your hands can contribute hand numbness, carpal tunnel, tendinitis (tendonitis), repetitive stress, tennis elbow, golfer’s elbow, tennis elbow, hand weakness and pain. 

Watch this Video. 

Part 1

  Part 2

After you are done with this page, Go To Self-Help Techniques for the Hand, Wrist and Forearm

Forearm tightness is much more common a problem causing hand problems than carpal tunnel syndrome.  And using your hands in non-ergonomic ways can lead to tendinitis in the elbow region.  

You saw the neutral position for the hand as it relates to the forearm in the video.  Whenever possible, keep your hand in the neutral position.  When using a mouse, keyboard, etc., try to not flex or extend your wrist.  Your hands should float over the keyboard.  Your wrists should never be touching anything while you are typing. 

Wrist rests are to use when you are not typing.   They are for resting your hands on (little finger side down) when you are not typing.  Your hands should float above the keyboard.  The back of your hands should be in a straight line with the forearm. 

Wrong use of wrist rests can lead to carpal tunnel syndrome, forearm tightness, tendinitis, etc.

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