Carpal Tunnel Treatment Exercises

Carpal tunnel syndrome is progressive syndrome that causes pain, numbness, and weakness in the fingers and hand. Specifically pressure, or swelling, is placed on the median nerve (the nerve that runs down the arm and into the narrow carpal space in the wrist). It presents itself on the thumb side of the hand and affects the thumb, index finger, middle finger, and the inside of the ring finger. This syndrome is common in when you perform any repetitive task with the wrist and hand including typing, sewing, writing, certain musical instruments, and certain assembly line work. Carpal tunnel syndrome doesn’t have to slow you down, and you don’t always need surgery to correct it. With simple carpal tunnel syndrome exercises, you can alleviate the swelling and decrease the pain and other symptoms.

1. Warm-up. The first carpal tunnel syndrome exercise you can do will help to stretch and relax the muscles in the forearm, wrist, fingers and hand. It is a great carpal tunnel syndrome exercise to do throughout the day if pain or tingling is keeping you from completing your work. Raise your arms to shoulder height, palms facing the ground. Flex your wrists so that your fingers and thumbs point to the ceiling. Hold for eight to ten seconds and relax the wrists so your palms are once again facing the group. With arms still extended make a tight fist and hold for eight to ten seconds. Relax into a loose fist and bend your wrist so that your thumbs are facing the ground. Hold for eight to ten seconds and relax. Repeat this carpal tunnel syndrome exercise ten times.

2. Stretching the short tendons is key. The next carpal tunnel syndrome exercise is really more of a stretch. Stretching the short tendons will allow for the nerve to relax. If your tendons are inflamed you may experience some pain so be careful not to over-do it. First stand with arms straight at shoulder height, thumbs pointing up. Be sure to keep the shoulder relaxed. Next fold thumb so it rests in the palm and wrap your fingers around your thumb to make a wrist. Finally slowly bend the wrist forward. The movement will be very small and you’ll feel the stretch down your thumb joint and up through the wrist. Another carpal tunnel syndrome exercise stretch you can do is to extend the arm and place the palm flat against the wall, fingers spread and pointing down, thumb at a 90 degree angle to your hand. With your other hand reach over and gently pull the thumb up and away from the hand. And the last carpal tunnel syndrome exercise stretch is with arms extended fold your fingers in 90 degrees, then fold your wrist in 90 degrees, and with your other hand gently pull on your wrist pushing your fingers toward your chest.

3. Perform these carpal tunnel syndrome exercises regularly. It is recommended to do these in the morning before work and in the evening before bed. Treat with ice packs, cold compresses and over the counter pain relievers and anti-inflammatories such as aspirin and ibuprofen after completing your carpal tunnel syndrome exercises.

These simple and effective carpal tunnel syndrome exercises, when performed regularly, can help to alleviate carpal tunnel symptoms and may even prevent the need for surgery.


Click Here For More Carpal Tunnel Treatment Exercises