The carpal tunnel is on the palm side of your wrist and is about the diameter of the thumb. It houses a major nerve and nine tendons that cause your fingers to bend. When this area of the wrist receives consistent pressure for long periods of time, carpal tunnel syndrome develops. Symptoms of this condition include pain, numbness and weakness in the hand. Carpal tunnel syndrome can be prevented with exercises that strengthen the wrists and forearms.
Plank Pose
A plank is a yoga pose that can strengthen the wrists. To perform this exercise, lie on the ground on your stomach with your hands directly under your shoulders. Push yourself straight up in the air until your arms are fully extended. Hold for 30 to 60 seconds and release. When you are doing this pose, keep your back completely straight and your gaze looking just out in front of you.
Chaturanga
The chaturanga is a yoga pose that is also called a "four-limbed staff pose." To do this exercise, come onto your stomach with your hands under your shoulders. Push yourself up the same way you did with the plank. Now lower your body down by bending your elbows. Keep your upper arms tight against your body and keep your back straight and parallel to the ground. Your arms should be bent 90 degrees. Hold for 30 to 60 seconds and release.
Up Dog
Upward facing dog is a yoga pose also known as urdhva mukha svanasana. To do this exercise, lie on your stomach with your hands under your shoulders. Flatten your feet and place the tops of them on the ground. Push your upper body straight up in the air and keep your arms tight against your body. Push your ribs forward, squeeze your shoulder blades in toward your back and keep your thighs just off the floor so the only thing touching is your hands and feet. Hold for 30 to 60 seconds and release.
Fist Exercise
A fist exercise can be done from a standing or seated position. Extend your arms straight out in front of you with your fingers extended as if you were pushing against a wall. Hold for five seconds, then relax your hands. Make fists and point them straight down. Hold for five seconds then release and relax your fingers for five seconds. Repeat the exercise 10 to 12 times.
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