Carpal tunnel injuries are caused by using the same muscles while performing repetitive tasks for prolonged periods of time, according to the Occupational Safety and Health Administration (OSHA). There are a variety of exercises that can be done at your desk at work to help prevent this common malady. The exercises must be done consistently for the best results. Take frequent mini-breaks throughout the day to rest your muscles and body.
Finger and Hand Stretches
Performing finger stretches will keep your hand joints and muscles flexible. Start by stretching your fingers out straight, while holding them apart. Hold this stretch for five seconds. Relax the stretch, and move your fingers closer together. Repeat this exercise 10 times with each hand.
You can also do a rubber band extension, as described by Handhealthresources.com. Find a sturdy rubber band, and place it around the tips of all of your fingers. You can use one hand or both. Gently stretch the rubber band as far as possible. Hold this stretch for five seconds. Slowly return your fingers to the unstretched position.
A prayer pose stretch is also effective in helping prevent carpal tunnel syndrome. Place your hands together with fingers outstretched as if you are going to pray. Gently push your hands together. You will feel a stretch in your hands, arms and shoulders. Hold the pressure for five seconds. Slowly press your right hand over your left hand, causing your left wrist to gently bend backward. Hold this stretch for five seconds. Return your hands to the straight position, still together. Use your left hand to push your wrist backward. Hold this stretch for five seconds. Repeat this exercise 10 times.
Arm Stretches
Arm stretches are helpful desk exercises. Put your right hand in front of your body with your palm facing down and your elbow straight. Gently let gravity bend your wrist forward. Using your left hand, gently push your right wrist down until you feel a stretch. Hold this stretch for 30 to 40 seconds. Increase the stretch by closing your fingers. Relax for a few seconds. Repeat this exercise five times with each arm.
Wrist Rotations
Keeping your wrists fluid is important in preventing carpal tunnel syndrome. Stretch both arms straight in front of you with your fists closed. Gently rotate both of your fists 10 times in the clockwise direction. Relax for a few seconds, keeping your arms straight. Then, do 10 counterclockwise rotations, as recommended by Safecomputingtips.com. Rotate only your fists during this exercise.
Shoulder Stretches
While sitting upright in your desk chair, lift your arms behind your head. Grab your left elbow with your right hand. Gently pull on your left elbow, bringing it closer to your head until you feel a stretch. Hold this stretch for 20 seconds, or as long as you desire. Slowly release the stretch and return your right arm to the upright position. Repeat this stretching exercise 10 times with each arm.
Stretch your shoulders and arms at the same time. While sitting at your desk, lift both of your arms up and bend your elbows, OSHA recommends. Place your hands behind your head. Stretch as far as possible. Hold this stretch for 10 seconds. Relax and return your arms to their original position.
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