Between the bones and ligaments of the wrist is a tunnel that protects the main nerve and the tendons that control finger function. Too much pressure in the tunnel will lead to what is known as carpal tunnel syndrome. Carpal tunnel syndrome is commonly thought to be an affliction of administrative assistants and others who spend massive amounts of time at a keyboard typing away. But carpal tunnel syndrome has a much wider reach. People such as auto mechanics, bartenders and construction workers who use their wrists often in their daily activities are just as likely to get carpal tunnel syndrome as someone who works on a keyboard all day. The good news is that carpal tunnel syndrome is reversible. Through the right regimen of exercises, the symptoms such as pain and numbness in the wrist could go away.
Warm Up
Ignoring the fact that you have carpal tunnel syndrome is not going to make it go away. Going back to the same repetitive motion that started it without warming up the area is only going to make it worse. Before doing what it is that caused carpal tunnel syndrome or aggravates it, do some warm ups. Wrist circles and stretching your fingers and wrists by using your other hand is a good start. You should do these as often as you can during the day, hourly, if possible.
Stretching
Keeping the carpal tunnel loose is another way to alleviate the symptoms of carpal tunnel syndrome. This can be done instead of, or in conjunction with, the warm up. To stretch the carpal area simply use the index finger and thumb of your opposite hand to rub and gently massage up and down through the tunnel. Don't use a lot of pressure. Another good stretch for the region is done by holding your hands palm up and using your opposite hand to bend the hand down, stretching the ligaments and tendons in the wrist and holding for 5 seconds. Don't apply so much force that it becomes painful.
Circles
Another basic exercise that helps with carpal tunnel syndrome is called a wrist circle. With forearms parallel to the ground and palms down, form fists with both hands. Slowly move your wrists in a clockwise direction. Do this 10 times. Reverse direction, and do the wrist circle counterclockwise 10 times. Repeat this exercise 3 times. As a followup, do this with the hands open and the fingers extended.
Dumbbell Curls
You can do quite a few exercises with a lightweight dumbbell. Dumbbell curls are performed where the forearm is horizontal. Hold your palms down, with your fingers wrapped around the weight. Slowly bend the wrists downward and hold for 10 seconds.
Wrist Bends
This exercise is performed with the added weight of a dumbbell. When using a dumbbell, keep how much weight you are using in mind. For the beginner, 1 lb. is sufficient to begin strengthening the carpal tunnel area. To do a wrist bend, use the same horizontal forearm alignment as with a curl. Once again, palms are down and the fingers are grasping the weight. This time, instead of going down with the hands as in a curl, you turn your wrists so that they go out and then back in. You'll want to go both ways 10 times.
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