If you have carpal tunnel pain, there’s a great chance that the muscles in your chest and the front of your arms need to be stretched. So we’re going to talk about a couple of simple ways to stretch the muscles in the front of your chest and arms.
But first, are you wondering why you would want to stretch those muscles? It’s because short muscles in the front of your body very often cause
pain in your arms and hands.
It’s “cause and effect.”
Short front muscles are the cause of most of our pain. Your pain is the effect or symptom. Pain means something is not right. Pain can mean that shortened muscles are pulling you out of muscular balance.
Oh, I know…you’re telling me that the muscles in front don’t hurt, right? The muscles in BACK hurt.
Well, the muscles in front are the cause of your back discomfort. They don’t complain but they do cause symptoms. Your back pain is a symptom–it’s a sign that something is wrong–and the something is usually those short front muscles.
So, let’s get back to the stretching…
Gravity will work with you, instead of against you, if you use this simple tool to stretch: a long, thin, foam noodle.
The foam noodle is also called a swim noodle, or a foam roller. Kids use them to play in the water. They are sold in many stores and only cost a few dollars. I’m going to tell you how to make your own roller, too, in case you can’t find one.
This foam noodle is about 5 or 6 feet long, and about 4 or 5″ across (diameter.)
Put it on the floor. Lay on it lengthwise, so the noodle is behind your spine and head. The whole length of your spine (and your head) is supported on the noodle. There will be some “leftover” noodle between your legs and over your head.
And, just lay there.
How simple is that?
While you are on the noodle, let your hands be at your sides. Put the outside edge (baby finger) of your hands on the floor. Better still, place the back side of your hand on the floor (palm up.) If this hand position is hard to do, that just means the muscles in your chest are tight. It will get easier as they relax over time.
And, just lay there. In about 5 minutes, you will notice that your shoulders are much closer to the floor.
Gravity is pulling your shoulders back. Gravity is now your friend!
If you don’t have a foam noodle, you can make something similar with a long towel or blanket. Roll the towel tightly lengthwise into a tight tube. Tie it so it will hold its’ shape. You can tie it with plastic bags or strips of cloth. Use your long towel tube as your “noodle.” It will work the same way.
As you become comfortable being on your noodle, you might notice that your shoulder blades are becoming more “free.” The muscles around them are loosening up.
You can even squeeze your shoulder blades toward the noodle.
When you do that, you are strengthening the muscles between your spine and shoulder blades. (If you do that more than just 2 or 3 times to start, your muscles may get achy from being worked in a way they aren’t used to. Gradually build up the number of times you squeeze your shoulder blades to your spine.)
When your back is stronger and the muscles in the front of your body are more relaxed (longer) your body will be in muscular balance.
- So stretching the front of your body is Step One.
- Strengthening the back of your body is Step Two.
When the muscles in the front of your body are no longer “too tight” and your back is stronger you will feel better all over. And you will have less carpal tunnel pain.