from THE GUIDEBOOK OF SOMATIC TRANSFORMATIONAL EXERCISES
for a more perfectly functioning body

THE ED NORTON MANEUVER

A Way to Comfortable Hands, Wrists, and Forearms

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One of the conditions leading to carpal tunnel syndrome is excessive habitual tension of the muscles of the forearms, the tendons of which pass through the carpal tunnel in the wrist. These muscles go all the way into the fingers, controlling finger and wrist movements and position. Long-term, high-speed keystroking leads, for some persons, into such excessive tension -- which, by the way, overcompresses the joints of the fingers, leading to the desire to crack ones knuckles.

To prevent carpal tunnel syndrome, keyboardists and those who do repetitive gripping movements in their work should do the Ed Norton maneuver as slowly as possible about every hour or so.

This maneuver frees the forearms, wrists and hands, bringing a kind of “buttery” feel to the hands.

If you have pain already, start gently and do a small amount. As your pain decreases, increase the movements to your new comfortable limit. Never force. This is not a stretch, it is a coordination exercise that frees your muscles and tendons.

Show these instructions and demonstrate the movements to your physician or physical therapist to be sure you are doing them as written.

THE ESSENCE OF THIS MANEUVER: equalizing the effort you use to grip with your hands with the effort you use to spread your elbows apart
(Work within your comfort zone.)

STARTING POSITION: sitting, hands clasped (fingers interlaced) in front of your face, elbows together

1. Grip your hands together firmly.
2. Spread your elbows until the grip of your hands prevents further spreading.
3. Simultaneously and slowly ...
   • relax your wrists a bit
   • spread your elbows about 2", so your wrists bend backward.
4. Straighten your wrists a bit, keeping your elbows apart.
5. Repeat Steps 3. and 4. repeatedly, until your wrists are bent backward to your comfortable limit.
6. Relax your hands a bit, so your fingers begin to straighten.
7. Regrip your hands, keeping your elbows in position.
   
8. Repeat Steps 6. and 7. repeatedly, until your fingers bend slightly back.
   When your elbows are at full width, continue gripping and relaxing, palms down, until your arms are straight. (Do not force. Work within your comfort zone.)

NEW POSITION: hands clasped in front of your chest, palms facing forward, elbows pointing forward

1. Grip your hands together, fingers interlaced.
2. Spread your elbows apart until the grip of your hands prevents going wider.
3. Simultaneously and slowly
   • relax your hands
   • spread your elbows 2”
4. Regrip your hands, keeping your elbows in position.
5. Repeat Steps 3. and 4. repeatedly.
   When your elbows are at full width, continue the movements, pushing your hands forward, until your arms are straight. (Do not force. Work within your comfort zone.)

NEXT POSITION: hands clasped behind your neck, palms facing upward

1. Grip your hands together.
2. Spread your elbows apart until the grip of your hands prevents going wider.
3. Simultaneously and slowly
   
   • relax your hands
   • spread your elbows 2”
4. Regrip your hands, keeping your elbows in position.
5. Repeat Steps 3. and 4. repeatedly.
   When your elbows are at full width, continue gripping and relaxing, pushing upward, until your arms are straight. (Do not force. Work within your comfort zone.)
   Shake your hands out gently. Open and close your hands and feel how much softer they feel.