Carpal tunnel syndrome can cause pain, numbness, tingling, and weakness in the wrists and hands. The condition is caused by compression of the median nerve in the wrists. Specific exercises may help relieve mild to moderate cases of carpal tunnel syndrome.
Carpal tunnel exercises
- are often used in conjunction with other treatments, like wearing a brace and behavioral changes
- can help with mild to moderate cases of carpal tunnel syndrome
- may be recommended after carpal tunnel surgery to help with the rehabilitation process
- help prevent carpal tunnel syndrome from coming back after you’ve recovered
1. Gentle shake
Shaking your hands gently back and forth can provide some relief from the symptoms of carpal tunnel. You may find this particularly useful at night when symptoms may be at their worst.
2. Prayer stretch
- Starting with your palms together in front of your chest and just below your chin, slowly lower your hands down to your waistline.
- Be sure to keep your hands close to your stomach and your palms together.
- You should be able to feel a gentle stretch in your forearms.
- Hold the stretch for 15 to 30 seconds.
- Repeat this exercise 2 to 4 times.
3. Wrist flexion stretch
- With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor.
- Bend your wrist until the tips of your fingers point toward the floor.
- With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the topside of your forearm.
- Hold the stretch for 15 to 30 seconds.
- Repeat this exercise 2 to 4 times with each wrist.
4. Wrist extension stretch
- With a straight elbow and wrist, extend your arm in front of you with your palm facing toward the floor.
- Bend your wrist up until the tips of your fingers point toward the ceiling.
- With your other hand, gently bend your wrist further until you feel a mild to moderate stretch in your wrist and the underside of your forearm.
- Hold the stretch for 15 to 30 seconds.
- Repeat this exercise 2 to 4 times with each wrist.
5. Fist to stop sign
- Ball your hand into a fist in front of your body.
- Extend your fingers out until they are pointing to the ceiling as though you are giving the sign to stop.
- Repeat this motion about 5 to 10 times.
6. Fist to fan
- Ball your hand into a fist in front of your body.
- Fan out your fingers as far as you can.
- Repeat this motion about 5 to 10 times.
By alive Editorial
