Carpal tunnel syndrome affects mainly the index, thumb and long fingers, according to the American Academy of Orthopedic Surgeons. You need to start taking frequent rest breaks throughout the day to lessen symptoms. Doing a number of exercises during these breaks will help you operate more efficiently and lessen your chances of injury.
Finger Stretches
Take a break from your writing or using a keyboard to stretch your fingers. Gently stretch the fingers of your right hand by separating and straightening them, according to the Mayo Clinic.
Your fingers will be straight at this point. Keep your wrist in alignment with your hand. Hold your stretch for 10 seconds. Slowly bend the knuckles on your right hand. Bring your fingers in toward your palm. Keep your wrist aligned with your fingers, do not bend or turn your wrist. Hold this stretch for 10 seconds and release. Return your hand to the original position.
Relax for 10 seconds and repeat the exercise five times. Do the exercise again with your left hand.
Wrist Extensions
Wrist extensions can provide relief for your carpal tunnel, according to Ehand.com. Place both of your arms in front of you, at chest level. Open your hands so your palms are facing away from you. Stretch your wrists and fingers back toward your body keeping your elbows straight.
This position will resemble standing in a handstand. Hold the stretch for five seconds and release. Straighten your wrists and let your fingers relax. Bring your arms back to your original position at your sides. Repeat this exercise three times.
Fist Tightening
Help your carpal tunnel by doing a fist tightening exercise. Extend your arms in front of your body. Tighten both of your fists, according to Ehand.com. Bend your wrists down while keeping the fists. Hold this position for 10 seconds. Straighten both of your wrists. Let your fingers relax. Relax for five seconds. Bring your arms back to your sides. Relax five seconds and repeat the exercise 10 times.
Arm Stretches
Keep your arms flexible by doing an arm stretch called a back scratcher, according to the Mayo Clinic. This exercise stretches the backside of your arm. Sit upright in your chair or use good standing posture. Lift your right arm and place it behind your head. Place your hand on your upper back. You will look like you are scratching your back.
Keep your arm close to your ear. Use your left hand to gently hold on to your right elbow. Pull your right elbow toward the back of your head with your left hand. Keep pulling your right elbow and push your right hand down toward the middle of your back.
You will feel a gentle stretch. Hold the stretch for 15 seconds. Release the stretch. Return your arms to the original position. Relax for 10 seconds. Repeat this exercise with your left arm.
Arm and Shoulder Stretches
Stretching your upper body muscles can relieve your carpal tunnel. Do these while either standing or sitting upright in a chair. Lace your fingers together. Lift your arms to chest level and extend them in front of your body, according to the Mayo Clinic. Turn your palms outward, facing away from you. Straighten your arms by tightening your elbows.
Hold the stretch for 15 seconds. Increase the stretch by lifting your arms over your head, keeping your fingers laced together.
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