Carpal tunnel syndrome is a common ailment that causes pain and loss of motor and sensory function in the hand. This neuromuscular disorder affects the median nerve, one of the three main nerves from the arm to the hand. That nerve passes through the carpal tunnel, a passageway between and below the muscles, tendons and bones of the wrist and lower hand. Repetitive hand or wrist movements, overuse, injury and infections can cause lesions or inflammation that damage or compress the median nerve. Some individuals may require surgery to relieve pressure on the nerve. However, people often can alleviate symptoms with wrist strengthening exercises. Consult a physician or physiotherapist before performing exercises for wrist and hand pain.
Carpal Tunnel Stretch
To do the carpal tunnel stretch, extend both hands straight in front of the body with the hands bent up to form 90-degree angles at the wrists. Make a tight fist with each hand and bends them downwards at the wrist. Relax the hands and hold them in front of the body, palms down for 10 seconds. Repeat the exercise 10 to 15 times a day. This exercise was developed by Dr. Housang Seradge, a researcher at the University of Oklahoma Orthopedic and Reconstructive Research Foundation.
Forearm Stretch
Begin the forearm stretch by bringing the palms together in front the chest and stretch the fingers and press them together. Then, stretch the heel of one palm downward until it reach the opposite wrist. A stretching sensation should be felt in the forearm and wrist. Hold this position while breathing deeply for 20 to 30 seconds and repeat five or more times a day. Ellen Serber, a certified yoga instructor and author based in Northern California, recommends this exercise to strengthen and stretch forearm and wrist muscles.
Wrist Rotation
To perform the wrist rotation exercise, sit upright at a desk or table. Bend the lower arms and rest then on the desk while making a fist with both hands. Bend both fists to the right and left. Lift both forearms off the desk and rotate the wrists in full circles in the air, both clock-wise and counter-clockwise. Relax and open both hands and place the fingers at the edge of the desk, using it as a lever to bend the hands upwards and stretch the fingers and wrists. This short and simple exercise can be repeated before typing or writing, as well as throughout the day when the hands feels tired, to help prevent and treat carpal tunnel.
