Hand Exercises for Carpal Tunnel Syndrome

Carpal tunnel syndrome is a chronic and painful wrist condition that can interfere with your work and everyday activities. When you are having a flare up of this condition it may be necessary to allow the joint to rest, and you may even need to use a brace. However, there are some gentle exercises that you can do to help manage this condition.

  1. Stretching the Hand and Fingers

    • Open your hands as much as you can and stretch the fingers as wide apart as possible. Then make a tight fist. Repeat for eight to 12 repetitions.

    Wrist Circles

    • Make loose fists with your hands and circle the wrists clockwise eight to 10 times. Be sure to circle counterclockwise eight to 12 times.

    Wrist Stretch With Fingers Up

    • Hold your right hand out in front of you with the palm facing away. Take your left hand and gently press your right fingers back. This can be a deep stretch, so go easy. Hold for a slow 30-second count. Repeat on the other side.

    Wrist Stretch With Fingers Down

    • Hold your right hand out in front of you. Bend the wrist so that the fingers point down and your palm is facing you. Take your left hand and gently press your right fingers back. Hold for a slow 30-second count. Repeat on the other side.

    Table Stretch

    • Stand at table and place your palms down flat. Turn your hands in so the fingers point towards each other. Straighten your elbows and start to slowly rock your body side to side transferring weight from your right to left hand. Use as much or as little body weight as you can tolerate. Do eight to 12 repetitions.

    Hand Exercsie Ball

    • Use a small, squishy ball made specifically for hand exercises. Squeeze it as tight as you can and then release. Do this eight to 12 times. If you cannot find a ball, you can use play dough or clay as well.

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