Carpal Tunnel Exercises

In preventing carpal tunnel syndrome to worsen, there should be necessary measures to be taken. Surgery should not be the immediate remedy because it is not a grave major disorder. However, it should not be the reason for it to be ignored. Remember that this involves a very necessary part of your body, so it should be dealt with utmost consideration.

Keeping your wrists strong and flexible can alleviate strain on the carpal tunnel. It is by stretching your wrists often during the day that will help prevent injury. Doing carpal tunnel exercises reduces the amount of pressure on the median nerve in the carpal tunnel and prevents injury.

Here are carpal tunnel exercises that can be made on the comforts of your own office chair. These should be done by individuals who execute hand-intensive jobs.

Carpal tunnel exercises should be performed at the start of each workday and during a break carried out three to five times a week. Discussed below are also few reminders on how to avoid carpal tunnel syndrome.

Limbering Up

Massage the inside and outside of hand with thumb and fingers. Grasp the fingers and gently bend back wrist. Hold for five seconds. Gently pull thumb down and back until you feel the stretch. Hold for five seconds. Clench fist tightly, then release to fan out fingers. Repeat five times.

Wrist Curl

Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms facing down. Grasp a one-pound dumbbell in each hand and slowly bend your wrists down, holding for five seconds. Do 10 repetitions. If you do not have dumbbell, you can utilize a 16 ounce soft- drink bottle or a can of food.

Wrist Rotation

Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms facing down. Make fists with both hands and make circles with your fists in one direction. Do 10 repetitions then reverse the direction. Next, open your hands, extend your fingers and repeat the entire sequence.

Wrist Twist

Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms down. Grasp a one-pound dumbbell in each hand and slowly turn your wrists and forearms until your palms are facing up then turn them down again. Do 10 repetitions.

Sideways Wrist Bend

Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor with your palms facing down. Grasp a one-pound dumbbell in each hand. Keeping your forearms still, slowly bend your wrists from side to side, moving the weights toward then away from one another in a windshield wiper-like motion. Do 10 repetitions.

This set of carpal tunnel exercises is very much recommended by orthopedic doctors because it is in its pure natural form. It does not have any side- effects whatsoever. So bring your way up with carpal tunnel exercises.

Exercises for relief from Carpal Tunnel Syndrome

While you are receiving treatment for Carpal Tunnel Syndrome regular exercise sessions can help your rapid recovery. We have included some photos and explanations of recommended exercises.

The following exercises may be prescribed by your healthcare provider in conjunction with Low Level Laser therapy. In the photos you will see below, the right wrist is the one being exercised. If your left wrist is affected, do the same exercises with the left hand.

When doing each of these exercises, the hand should be flexed until a sensation of stretching is felt in the arm. The position should be held for 10 to 15 seconds for each of 10 repetitions. Try to this set of exercises three times a day.

Exercise 1 - Wrist Flexion Bend the hand being exercised backward (palm away from you), as shown in the photos. With the fingers of the other hand, apply pressure.

Exercise 2 - Wrist Extension Bend the hand being exercised forward (palm toward you), as shown in the photos. With the fingers of the other hand, apply pressure.

Exercises 3 and 4 are similar to 1 and 2 except that an object, such as a pad provides the resistance to the hand, instead of your other hand.

Exercise 3 - Wrist Flexion against surface With your arm held vertically, press your hand, palm down, on a firm surface, as shown in the photo.

 

 

 

Exercise 4 - Wrist Extension against surface With your arm held vertically, press your hand, palm up, on a firm surface, as shown in the photo.

 

 

Exercises 5 and 6 involve the side to side range of motion of the hand.

 

Exercise 5 - (Radial Deviation) Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand toward you. Keep the hand horizontal.

 

 

 

Exercise 6 - (Ulnar Deviation) Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand away from you. Keep the hand horizontal.