Carpal Tunnel Rehabilitation Exercises

Carpal tunnel is a syndrome which affects millions of Americans each year. This injury, which affects the hands and fingers, occurs when the median nerve (a nerve that runs from the forearm to the wrist) becomes pinched or squeezed at the wrist. When this happens, there may be pain, weakness or general numbness in the hands. If you have been diagnosed with carpal tunnel syndrome, there are several exercises which can help with the pain and rehabilitate you hands.

Wrist Strengthening

Since the wrist is the area which is pressing on the nerve, it is the first area to get weakened by carpal tunnel. To keep this from happening, you will need to do exercises to strengthen the wrist area. To strengthen the wrist, make a loose fist with one of your hands with the palm facing upward. Take you other hand and press down on the fist. Use the fist to resist the pressure of the hand and hold that for up to 5 seconds. Next, turn the fist so that the palm is now facing downward and press down on your knuckles. Resist the pressure for 5 seconds. Finally, turn the wrist so that your palm is facing upwards. In that position, press down with the opposite hand, resisting the pressure with your fist, and hold for 5 seconds. Repeat the exercise using your opposite hand.

Hand and Fingers Exercise

Making sure your hands and fingers are strong is another huge aspect when helping with CTS. First, with your left hand, bend and pull each finger on your right hand. Then alternate making fists with your hands, holding each for a few seconds. Make sure you make a fist with each hand five times. Then, back on your right hand, pull your thumb under your palm to your pinky. Turn your hand over and spread your fingers as far as they can go with your palm up. Hold this for 5 seconds and then slowly pull your thumb outward and hold this for 5 seconds. Once completed, repeat the entire exercise with the left hand.

Arm and Shoulder Exercises

Since the nerve that causes carpal tunnel runs the length of the arm, it is vitally important that your exercise your arms and shoulders along with your wrist and hands. A good shoulder stretch is one which is begun in a standing position. Take your left hand and put it on your right shoulder. Press down on your shoulder and move your head to the left. Hold that pose for 5 seconds and repeat on the other side.

Another exercise which may work is a shoulder shrug. To start, stand up straight with your arms hanging at your side. Slowly lift your shoulder up and squeeze them back, compressing the shoulder blades. In that position, bring them down and slowly roll them forward to the front of your body. Lift them back to the neutral position. If done correctly, one rotation will take approximately 7 to 10 seconds. Repeat this exercise in a set of five.