Carpal Tunnel Syndrome Exercises
Anyone experiencing carpal tunnel syndrome can perform these exercises every few hours to relieve and prevent pain. The exercises can help to strengthen the muscles and increase the circulation of blood to these areas through mild aerobic and resistance-training methods. Changing positions every few hours will help to counteract the effects of carpal tunnel syndrome. The exercises take a total of about 5 minutes to complete.
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Pressing the Wrist
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To exercise the wrist, begin with the right hand palm side up. Gently clench a loose fist and hold the wrist steady as you gently press down upon the fist with your left hand for 5 seconds. Be sure to keep the wrist straight. Next, turn the right hand and fist palm side down. Using your left hand, gently press upon the right hand's knuckles for about 5 seconds, keeping the wrist straight. Finally, turn the right hand and fist thumb side up. Use the left hand to gently press down on the fist for 5 seconds, once again keeping the wrist straight. Repeat exercises on the left hand.
Wrist Circles
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Using the pointer and middle fingers gripped tightly together, draw imaginary clockwise circles in the air while holding the wrist steady. Repeat with the other hand.
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Neck and Shoulders
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To exercise the neck and shoulders, begin by sitting in an upright position. Place the left hand onto the right shoulder and gently hold the shoulder in place as you tilt your head to the left. Hold for 5 seconds and then repeat on the left shoulder. Another carpal tunnel exercise for the neck and shoulders begins by standing in a relaxed position. With arms at your side, lift the shoulders and stretch them back, at a downward angle. Then, stretch the shoulders forward.
Forearms
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To exercise the forearms, begin by placing the hands into a prayer position; place palms together, fingers pointing upward, in front of the chest. Keeping the palms pressed together, lift the elbows and feel the stretch in the forearms. Hold for 10 seconds. Shake out the hands when the exercise is complete.
Fingers and Hand
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Carpal tunnel exercises can help to relieve pain in the hands and fingers with some simple exercises. First, stretch and bend the fingers to loosen them up. Next, make a tight fist with the right hand and then release. Repeat 5 times on the right hand and then perform the exercises on the left hand.
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