2024-01-18 07:00:33
What causes tingling hands? Are there any possible treatments? Here is a series of effective exercises…
Last update : January 18, 2024
There are different exercises to prevent tingling in the hands and reduce this sensation. It can be linked to various causes, such as circulation problemspinched nerves or other pathologies, for example diabetes.
For the majority, the exercises we will see are simple. They can be made at home or during a free moment at work. And there is no need to use special equipment.
Tingling hands: causes and treatments
Often, tingling in the hands can be accompanied by other sensations. Such as heat, stinging, difficulty moving fingers. All of this is a source of discomfort and worry. Regarding the causes, these can be diverse:
Diabetes Synovial cyst Multiple sclerosis Rheumatoid arthritis Cervical rectification Buerger’s disease Circulatory problems Vitamin B12 deficiency Carpal tunnel syndrome Pinched nerve in the neck or back Poor posture or excessive use of cell phones or other devices
Moreover, treatments and prevention measures are different, depending on the cause and degree of severity. In this regard, rest, application of cold or heat, use of splints and support pads, among others, are recommended.
Also read: Choosing a neck pillow: foolproof advice
Exercises for tingling hands
In addition to the measures mentioned above, there are also exercises against tingling in the hands, which are recommended in order to prevent, avoid or reduce this sensation.
These help to work on the strength and flexibility of muscles and tendons, relieving accumulated tension and pain and improving circulation. Let’s see what alternatives we have in this regard.
1. Finger stretch
Start by placing your outstretched left hand on a table or other flat surface. With your free hand, extend your index finger upwards, firmly but not abruptlyholding the position for a few seconds.
Do the same with the middle finger, ring finger, little finger and finally the thumb, which is retracted to the side. Then then the other hand. Do two complete sets.
2. Wrist movement
Place your forearm and hand on a board, palm down. With your free hand, you help yourself by pushing from side to sidemoving outward from the thumb side or inward from the little finger.
3. Opening the palms
You close your fist tightly and open it sharply, stretching your fingers as far as possible. Hold this position for about five seconds. Two to three sets of 10 repetitions are performed for each hand. Likewise, it is recommended to take a break between each series.
4. Tingling hands: Extension of hands, fingers and wrist
Standing with your legs slightly apart, extend your arms completely, forming a cross and showing your palms facing forward.
Close then open your fingers 10 times. Next, bend the wrists, bringing the palms back and, again, open and close the fingers, up to 10 times. Perform three repetitions of this exercise.
5. Forearm stretches
Although we are talking about exercises for tingling hands, it is good to know that, sometimes what affects the forearms impacts the wrists, back and fingers. Let’s see how to perform these stretches:
Place the forearm on a table, but so that the hand and wrist are outside. That is to say free. The palm should be facing down. Afterwards, let go then raise your hand, stretching it upwards as much as possible. Do 10 reps and switch hands. Two sets for each hand. Then turn your hand, that is, the palm is facing upwards. The fist is clenched and the movement is repeated, dropping then bringing the fist back as if to bring the wrist joints together. Perform two sets of 10 repetitions.
6. Relaxation of arm muscles
This exercise is recommended for those who work for a long time typing on a computer. Or who sleep with their head resting on their arm or with it under their body.
Stand with your arm extended, pointing forward. Bend your wrist then with your free hand pull it outwards, holding the position for 20 seconds. Then place the hand with the palm facing the sky, and with the other hand, push the fingers towards the ground, trying to bring them towards the body. Likewise, this position is maintained for several seconds.
7. Tingling in the hands: Mobilization of the ulnar nerve
This is an exercise for tingling hands that is done while standing with your right arm extended and fingers pointed. First of all, the index finger and thumb are brought together, as if to form pliers.
The elbow is bent to bring the hand towards the face. The fingers are placed in such a way that the eye is between the hole formed by the index finger and the thumb and the others point downward.
Next, extend your arm out to the side again, but turn your fingers and wrist back, exerting slight tension in that direction. Perform three sets of 10 repetitions then switch arms.
8. Dorsiflexion of the wrist
This exercise for tingling hands also contributes to the mobilization of the ulnar nerve.
Stand with your feet shoulder-width apart. Raise your right arm while bending your elbow to 90°. The palm faces the ceiling. From there, turn the hand, so that the palm is now facing the ground and the fingers are pointing outward, as in the postures in Egyptian paintings.
9. Shoulder retropulsion
Tension in the neck, shoulders and trapezius can also affect you. So that you feel tension in the forearms and numbness in the hands. So this exercise is for you.
Stand next to a door frame. He should be behind us, half a meter away. Stretch your arm back then hold the frame with your right hand. Then turn your head to the left and stretch your neck a little. Hold the position for a few seconds then change hands.
10. Praying Palms
This is what we call this exercise in which the hands are folded in front of the chest, as if we were in prayer, placing the elbows outwards. Try lowering your wrists a little below the line of your elbows, applying some tension. But without releasing your palms.
Ensuite, raise your arms towards the ceiling stretching as much as possible. When you reach the top, open your arms, spread your hands with your palms in front and bend your elbows, bringing them back a little. Finally return to the initial position.
11. Cardio
Cardiovascular exercises help prevent numbness or tingling in the hands. Especially if this symptom is linked to a blood circulation problem. Therefore, walking, running, cycling, swimming or hiking, among other activities, are considered beneficial.
Tingling hands: When to go to the doctor?
It is important to emphasize that, To achieve results, these exercises must be performed regularly. Of course, they must be supervised by a professional trainer. But, if certain movements are uncomfortable or painful for the person, it is better to stop them.
Good that tingling in the hands is not a sign of a serious problem, you have to be careful when the sensation lasts over time. Because it affects the quality of life and prevents the person from resting or carrying out daily activities.
Finally, it should be observed if other symptoms appear, such as difficulty making movements, loss of sensitivity, dizziness, shortness of breath, among others. In these cases, it is advisable to go to the doctor immediately for an evaluation.
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