Carpal tunnel syndrome affects your wrist and your median nerve that runs through your wrist and arm. The pain associated with carpel tunnel can shoot through your wrist and extend to your arm as the median nerve becomes swollen. Not only is it extremely painful, but once the symptoms appear, you may have to wear a brace on your wrist to decrease swelling. A number of exercises can ease the pain of carpal tunnel syndrome.
Finger Extensions
Finger extension exercises can help stretch out your median nerve to help reduce swelling and tension. Begin by raising your hand and slightly closing your fingers in a downward position, as if you were wearing a sock puppet. Place a rubber band around the outside of your fingers and thumb, as if you were going to restrict movement by using a rubber band. Stretch your fingers and thumb, and then slowly bring them back to the sock puppet position. Do not allow the rubber band to fall or snap off your hand. Repeat this process for desired repetitions to allow your median nerve, wrist and hand a good stretch.
Fingers and Hand Exercise
There are three variations you can do to exercise your fingers and hand, according to the University of Maryland Medical Center. One method is to start by making a tight fist, and then release your fingers from the fist and fan them out to stretch them. The UMMC states to repeat this exercise five times, and then switch hands. Another exercise to work out your fingers and hand is to begin by bending your thumb over the palm of your hand so that your thumbnail is under your pinky finger; hold the position for five seconds. Next, you will spread your fingers and thumb apart, allow your palm to face the ceiling and hold the position for five more seconds. You can repeat this exercise five to 10 times with each hand. A variation of this exercise is to pull your thumb out and back, and hold it for five seconds. You can repeat this exercise 10 times with each thumb.
Forearm Stretches
Stretching your forearm will help alleviate pain and pressure along your median nerve to reduce stress and tension on your wrist. To begin stretching your forearm, bring the palm of your hands together and place them in the center of your chest. This will resemble a prayer-like position. Once you're in position, slowly raise your elbows toward the ceiling. Keep the palms of your hands together during this entire process. If you allow the hands to separate, the exercise will not be effective. Hold the elbow-out position and stretch your forearms for 10 seconds. After you've completed the exercise, shake out your arms and hands to loosen them. Repeat this exercise frequently and as needed.
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