Carpal tunnel is a syndrome where compression occurs in the median nerve at the point where it goes through the carpal tunnel of the wrist. According to the Mayo Clinic symptoms of carpal tunnel include weakness, tingling and burning in the wrist and hand. Working for long periods at a computer or repetitive movements with machinery may cause carpal tunnel symptoms. Exercises will strengthen the muscles around the wrist and hand to assist with alleviating pain. Consult with your doctor if the pain persists or is extreme.
Wrist Stretch
The Sports Injury Clinic recommends exercising a wrist with carpal tunnel pain by stretching the muscle in two movements. The wrist extensor stretch involves bending the wrist forward so the fingers are pointing down. Place the opposite hand on top of the hand and wrist you are stretching and apply pressure in a downward motion. The wrist flexor stretch involves bending the wrist so the fingers are pointing up. Place the opposite hand under the hand and wrist you are stretching and apply pressure to push the palm upward. Hold each stretch for 20 seconds and repeat two times. Complete these stretches 2 to 3 times each day when carpal tunnel pain exists.
Isometric Exercises
The University of Maryland Medical Center recommends doing a series of isometric exercises to strengthen the hand and wrist muscles. Begin by creating a fist with the carpal tunnel wrist followed by fanning the fingers out as you release the fist. Exercise the thumb by bending it toward the palm so it is below the pinky finger and hold the thumb stretch for five seconds. Release the thumb and spread the fingers apart with your palm facing upward for five seconds. Repeat each of these exercises five times.
Concentric Exercises
Concentric exercises involve wrist movements with resistance from a dumbbell or resistance band. The Sports Injury Clinic recommends completing wrist extension and flexor exercises using a lightweight dumbbell or band that provides 2 to 3 lb. of resistance. Grasp the dumbbell or band and place your arm on a table or your lap so the palm is facing downward. Slowly lower and raise the weight using your wrist. Repeat this exercise to complete a flexor movement by turning the wrist so the palm is facing upward. It is best to complete 10 repetitions of each exercise and gradually increase the quantity to two sets of 20 repetitions.
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