Carpal tunnel syndrome is caused by compression of the median nerve that passes through the carpal tunnel, under your wrist. It can cause numbness and pain in your hand and wrist. If you have carpal tunnel syndrome, wrist exercises will probably not eliminate your symptoms, according to Susan Hall, author of the textbook "Basic Biomechanics." However, they may help when combined with other treatment options. MayoClinic.com also recommends wrist exercises as part of your rehabilitation program if you have surgery for carpal tunnel syndrome.
Isometric Exercises
The University of Maryland Medical Center recommends performing isometric exercises if you suffer from carpal tunnel syndrome. These strengthen the muscles that cross your wrist joints. First, make a fist with your left hand in front of your body with your palm facing downward. Place your right palm on top, and then press your left hand upward, but resist with your right hand so no movement occurs. Hold for five seconds. Second, keep your left hand in a fist and turn your hand so your palm faces upward. Place your right palm on top of your fist again, and then press them into each other for five seconds. Finally, turn your left hand so your thumb is on top. Place your right palm on top of your left thumb. Try to flex your wrist so your thumb moves toward your body, but resist with your right hand so no movement actually occurs. Again, hold for five seconds. Repeat each of these exercises with your right hand.
Wrist Circles
If you have surgery for carpal tunnel syndrome, wrist circles may help you restore your range of motion. Point your right index and middle fingers upward in front of your body and close your other fingers underneath. Draw five imaginary circles in the air in both directions, first clockwise, and then counterclockwise. Repeat the exercise with your left hand. Move slowly at first and make the circles as large as possible, depending on your tolerance to pain.
Wrist Flexion Stretch
Stretching the muscles that flex your wrists will help release tension in your wrists due to carpal tunnel syndrome, according to the University of Maryland Medical Center. Hold your left arm in front of your body at chest-height. Extend your wrist completely so your palm faces forward, away from your body, with your fingers pointed upward. Pull back on your fingers with your right hand until you feel a gentle stretch on the bottom of your forearm. Hold for 10 seconds and the repeat the exercise with your right hand.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- MayoClinic.com: Carpal Tunnel Syndrome
- University of Maryland Medical Center: Carpal Tunnel Syndrome
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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