According to the National Institute of Neurological Disorders and Stroke, a division of the National Institutes of Health, carpal tunnel syndrome manifests when the median nerve, which courses through the forearm into the hands, becomes impinged as it passes through the wrist's carpal tunnel. The onset of carpal tunnel syndrome-associated symptoms is gradual, and the condition can cause burning, tingling or numbness in the palm of the hand. Exercises may help alleviate or prevent carpal tunnel syndrome.
Wrist Strengthening Exercise
The University of Maryland Medical Center recommends the wrist strengthening exercise for carpal tunnel syndrome. The wrist strengthening exercise is an isometric exercise--a type of strength training exercise in which the joint angle and muscle length remain the same during contraction--that helps strengthen the muscles of wrist and hand. Perform the wrist strengthening exercise by turning the right palm up, making a loose fist with the right hand and applying gentle downward pressure to the clenched hand using the left hand. Perform this exercise for five to 10 seconds, keeping the clenched hand's wrist straight at all times. Turn the right hand and wrist over and gently press the knuckles into the left open palm for another five to 10 seconds. Repeat this exercise with the left hand, and perform this exercise on both wrists one to two times per day.
Wrist Stretching Exercise
According to the Canadian Centre for Occupational Health and Safety, specific wrist exercises prescribed by a physical or occupational therapist, along with participation in yoga, can be helpful in relieving and preventing carpal tunnel syndrome-associated symptoms. The wrist stretching exercise is intended to stretch tight forearm flexor muscles that may be contributing to median nerve impingement and carpal tunnel syndrome. Perform the wrist stretching exercise by extending one of the arms in front of the body, keeping the fingers and thumb together and the palm facing down. Use the other hand to gently bend the involved side's fingers and wrist into extension until a light stretch is felt in the forearm flexor muscles. Hold this position for five to 10 seconds before spreading the fingers and thumb apart as much as possible and maintaining the stretch for another five to 10 seconds. Repeat this exercise five times on both wrists, one to two times per day.
Wrist Range of Motion Exercise
According to the Sports Injury Clinic website, wrist stretching and strengthening exercises typically follow a short period of immobilization and are intended to prevent a recurrence of carpel tunnel syndrome-related symptoms. Even before stretching and strengthening exercises, though, patients should aim for full, pain-free wrist range of motion. Performing wrist circumduction, or the movement of the wrist in a circular manner, is a helpful exercise to develop or maintain wrist range of motion. Perform the wrist range of motion exercise by holding the index and ring fingers up, side by side, while folding the other fingers and thumb down. In the air, scribe five clockwise circles with the two fingertips. Repeat this exercise five more times, moving in a counterclockwise direction, before switching to the other hand and repeating the exercise. Perform the wrist range of motion exercise one to two times per day.
