If you live with carpal tunnel syndrome, you know just how painful and inconvenient it can be. It’s a condition that causes symptoms such as numbness, tingling, weakness and pain in your arm and hand. It occurs when pressure is placed on the median nerve, which runs from your shoulder area throughout your entire arm. Sometimes people describe the pain like the feeling of electric shock. Following a treatment plan that includes carpal tunnel exercises is essential to relieving that pain.
Finding the exercises to help prevent further pain isn’t always easy. Let’s look at a few common – and helpful – exercises that you can do at your convenience at home or at work.
When you take the time to warm-up your arms, wrists and hands it can have a powerful impact on your carpal tunnel exercises and fingers and hand pain relief.
Here are some ideas to warm-up properly:
- Gently rotate your wrists up, down and side to side. Repeat this motion 5 times.
- Stretch your fingers apart, relax them and then stretch them apart again. Repeat this motion 5 times.
- Gently stretch your thumb by pulling it lightly toward your body, holding it for a few seconds and releasing it. Repeat this motion 5 times.
Now that you’re warmed up, you’re ready to move onto some more challenging stretches.
Wrist Flexor Stretch
The wrist flexor stretch helps to stretch out your wrist and forearm. It’s important to remember to go slowly and to take your time with these exercises. Doing so will allow you to prepare your body to do more in a reasonable and safe amount of time.
Here’s how to do the wrist flexor stretch:
- Extend your arm straight out in front of you with your palm facing up.
- Bend your wrist so that your fingertips point slightly toward the floor.
- Using your other hand, very gently bend your wrist a little farther until you feel a mild stretch in your wrist and forearm.
- Hold the stretch for 15 to 30 seconds, and repeat this motion 3-5 times.
Keep your wrists healthy with this stretch can go a long way toward helping to manage your carpal tunnel pain more effectively in the future.
Wrist Extensor Stretch
Like the wrist flexor stretch, you will feel a stretch in your wrist and forearm. But, with the wrist extensor stretch, you will face the palm of your hand down.
Here’s how to do the wrist extensor stretch:
- Extend your arm straight out in front of you with your palm facing down.
- Bend your wrist so your hand is pointing toward the floor.
- Using your other hand, bend your wrist farther down until you feel a mild stretch in your wrist and forearm.
- Hold the stretch for 15 to 30 seconds, and repeat 2 to 4 times.
This stretch will help provide you with more range of motion and strength going forward.
The prayer stretch is another beneficial option in your carpal tunnel exercise toolbox. It’s gentle, but effective.