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Stretching is designed to prepare the body for exercise and should be performed prior to any resistive band exercise.
All stretches should be performed slowly and smoothly. Do not "bounce" in and out of the stretched position.
When beginning any new exercise program, the preparatory stretching routine, as well as the exercises themselves, should be done with mild effort. By allowing your muscles to gradually accommodate the new activity you can prevent a lot of unnecessary soreness that is common with those who try "too much too soon".
Stretch until you feel the muscles slightly tighten and then hold the stretch for thirty to sixty seconds. Avoid discomfort caused by over-stretching.
As you hold the stretch, the feeling of tension should diminish. If it doesn't, ease off slightly and hold a stretch tension that feels good to you.
Once the feeling of muscle tension has diminished, move a little further into the stretch until you feel mild tension once again.
NOTE: If you have had any recent surgery, or any muscle or joint problem, please consult your personal healthcare professional before starting this or any exercise program.
"CARPAL
CARE fixed my 19 year old problem in three weeks! I can hold my ski poles
again!"
John P., age 45, Grocer
"I haven't needed to take my anti-inflammatory drug since using
CARPAL CARE. It doesn't hurt to use the computer anymore and
the numbness at night is gone. This program seems to be helping me quite a bit."
Judith R., age 58, Bookkeeper
Place one hand on any immovable structure just
above shoulder height with the fingers pointed
opposite the direction you are facing.
Keep the arm straight and allow the hand to bend backwards at the wrist until a slight stretch is felt through the front of the forearm.
Rotate the head and neck down and away from the straightened arm.
To increase the stretch, lean your upper torso forward and increase the tuck of your chin.
To decrease the stretch, reduce the involvement of the head and neck rotation.
Repeat the stretch using the opposite arm.
"If CARPAL CARE is used as directed in the manual and on a regular basis, it is a good rehabilitation program and is very effective." Dr. John Bright Ste. Genevieve, MO
PRINCIPLES OF EXERCISE
Always perform the pre-exercise stretch prior to performing the resistive band exercises.
Fully extend your fingers while performing each exercise. Full extension means the same range of movement that you can achieve without using the apparatus.
Hold the end point of each exercise repetition for two seconds and return slowly to the starting position.
Perform each exercise for one to two minutes during each exercise session. This should allow between twenty to fifty repetitions.
Use the CARPAL CARE Prehabilitative Exercise Program once a day for preventative purposes. If you already experience some symptoms of CTS you should perform the exercises three times each day. In either case, use the program four to six days a week, depending on the severity of the repetitive activity you are involved with. (The more strenuous and repetitive the activity, the more days per week you should use the program.)
For maximum benefit, attempt to fully fatigue the targeted muscles by the end of each exercise session. If you cannot perform them for a full two minutes, then you are using too much resistance. If you cannot fully fatigue the muscles after a two minute exercise session, then you are not using enough resistance. (See "Special Notes for Using The CARPAL CARE Program", pg. 20.)
1. Be consistent. Exercise requires time to see results. Exercise regularly. Sporadic exercise cannot provide you with full benefits.
2. Build up gradually. Too much exercise can actually aggravate symptoms, at least initially, which can discourage you from continuing. Start with low intensity and build up as your body allows.
3. Don't overdo it. The number of repetitions you should do depends upon how you feel. There is no magic number for everyone. If any exercise causes muscle or joint pain, try reducing the level of resistance of the band. A certain amount of discomfort during exercise is acceptable and is probably inevitable. However, if pain continues, discontinue the exercise and consult your doctor. If you have had any recent surgery, or any muscle or joint problem, do not use this program without your doctor's permission.
4. Set realistic goals. Don't expect to reach a predetermined level of exercise in any particular period of time. Exercise is an individual activity. Nevertheless, you still receive benefits by doing what you can do with CARPAL CARE's exercise program. Don't get discouraged and quit due to unreasonably high expectations.
Special Notes for Using THE CARPAL CARE(TM) PROGRAM
Note that the resistive band on the exercise apparatus
comes with a Resistance Adjustment Sleeve. By sliding the
sleeve towards the exercise hand you can gradually
increase the amount of resistance created by the band. You
should perform each exercise for two minutes. If you are
unable to perform a given exercise for approximately two
minutes you are probably using too much resistance.
Conversely, if you are able to easily perform the exercise for
more than a two minute period then you need to increase
the resistance. You can also increase the level of
resistance
by moving the band on your fingers further towards the
fingertips. Conversely, if you find that your hand is
exceptionally weak, then move the band further away from
the fingertips until an acceptable level of resistance is
obtained. The level of resistance used for the exercises is
critical to the success of the
program. The muscles
should be fully fatigued
at the end of the two minute exercise period. A
little experimentation will
determine which sleeve
position and which band
placement will provide the
best results for you.
The CARPAL CARE Program utilizes three different exercises in order to isolate and fully fatigue all of the extensor muscles. It is recommended that users start their program, whether for prevention or rehabilitation purposes, by performing only Exercise Number One for the first week. This will keep the program simple while you are getting used to it. During the second week, begin to incorporate Exercises Two and Three into your daily sessions. Once you have become comfortable with all three exercises, it is recommended that all three be performed each exercise day. Since, for rehabilitation purposes, you should exercise three times per day it is suggested that Exercise Number One be used during the first exercise session of the day. Exercise Number Two would then be used for the second session and Exercise Number Three would be for the final session of the day. If you are not currently symptomatic and are using CARPAL CARE to prevent the onset of symptoms, then do Exercise Number One on the first day of exercise, Exercise Number Two on the second day, and Exercise Number Three on the third day.
Exercise is a very individual activity. You are not competing with anyone. Use whichever band placement, sleeve adjustment, and level of exercise that best suits you.
Again, do not attempt to accomplish too much too soon, as that will simply cause you to become discouraged and discontinue the program.
To exercise the right hand, place the resistive band
around the closed fingers and thumb of the right hand.
Anchor the handle with the left hand on the side of your left hip, as shown in the Start Position photo.
Bend the right elbow so that the forearm is parallel with the floor.
Face the palm of the right hand toward the left hand and keep the right wrist straight, as shown.
To begin the exercise, slowly open the right hand and spread the fingers and thumb as far as possible, as shown in the End Position photo. Do not overstretch the band as this is not necessary to obtain the proper resistance.
Keep the wrist from bending backwards as the fingers are extended.
Hold the extended position for two seconds and then return slowly to the Start Position.
Continue with additional repetitions for two minutes. Adjust the sleeve on the band and the placement of the band on your fingers as necessary so you are able to perform the exercises for the full two minutes. Try to fully fatigue the muscles during this time period.
Repeat exercise with opposite hand.
To
exercise the right hand, place the resistive band around
the closed fingers and thumb of the right hand.
Anchor the handle with the left hand on the side of your left hip, as shown in the Start Position photo. (This is identical to the Start Position for Exercise Number One.)
Bend the right elbow so that the forearm is parallel with the floor.
Face the palm of the right hand toward the left hand and keep the right wrist straight, as shown.
To begin the exercise, slowly open the right hand and spread the fingers and thumb as far as possible while simultaneously moving the little finger upwards slightly, as shown in the End Position photo. This is a rotational movement of the entire hand and forearm that leaves the palm of the right hand pointing more towards the floor than towards your body. Do not overstretch the band as this is not necessary to obtain the proper resistance.
Keep the wrist from bending backwards and the elbow from bending as the fingers are extended.
Hold the extended position for two seconds and then return slowly to the Start Position.
Continue with additional repetitions for two minutes. Adjust the sleeve on the band and the placement of the band on your fingers as necessary so you are able to perform the exercises for the full two minutes. Try to fully fatigue the muscles during this time period.
Repeat exercise with opposite hand.
To exercise the right
hand, place the resistive band around the closed fingers and thumb of the right hand.
Hold the handle with the left hand and place it at waist level in front of your right hip, as shown in the Start Position photo.
Face the palm of the right hand slightly inward while keeping the wrist straight and the elbow slightly bent.
To begin the exercise, slowly open the right hand and spread the fingers and thumb as far as possible while simultaneously straightening the right arm towards the floor, as shown in the End Position photo. Do not overstretch the band as this is not necessary to obtain the proper resistance. Note that the thumb should be in contact with the side of the band furthest away from your body so that the palm is facing forwards, not behind you.
Keep the wrist from bending backwards as the fingers are extended.
Hold the extended position for two seconds and then return slowly to the Start Position.
Continue with additional repetitions for two minutes. Adjust the sleeve on the band and the placement of the band on your fingers as necessary so you are able to perform the exercises for the full two minutes. Try to fully fatigue the muscles during this time period.
Repeat exercise with opposite hand.
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