The median nerve is on the underside of the forearm and runs down to the center of the hand through the carpal tunnel. Pain, numbness and tingling sensations in the wrist and hand are signs that you may have carpal tunnel syndrome. This is caused from pressure on the nerve stemming from repetitive use, an injury, fluid retention from pregnancy and arthritis, notes the Mayo Clinic. Exercises are used along with conventional methods to treat this condition.
Function
Common treatments for carpal tunnel include splinting the wrists, taking over-the-counter drugs, getting injections and having surgery. Exercise is used when the symptoms are mild and also after surgery. The main goal is to gain back strength and flexibility in the wrists and hands.
Types
Carpal tunnel exercises are performed in a slow and subtle way to help prevent further pain and discomfort. A basic exercise is a forearm stretch. You can do this from either a standing or seated position. This predominantly targets the underside of the forearms. Extend your right arm straight in front of your body with your palm facing up. Grasp your fingers with your left hand and gently bend your wrist down toward the floor as far as you comfortably can. Hold for 20 to 30 seconds, slowly release and switch sides. You can also do this stretch the opposite way. Turn your palm down when you extend your arm and grasp the back of your fingers. Now push down gently until you feel a stretch on the back of your wrist.
Rotations are subtle exercises that help improve range of motion in the wrists. Perform these while sitting on a chair with your legs spread apart. Rest your forearms across your thighs so your hands are in between your legs. Your palms should be facing down at this point. Keeping your forearms still, move your hands around in a circular fashion. After doing 10 to 12 circles, reverse your direction and do another 10 to 12.
A ball squeeze strengthens the muscles in the hand and forearm. Simply place a tennis ball in your hand and squeeze it for a full second. Release the pressure, repeat for 10 to 12 reps and switch hands. When you do this, use only enough force where you will not experience discomfort.
Finger abduction and adduction is a stretch that can be made into a strengthening exercise. From a standing or seated position, bend your elbows and move your lower arms out in front of your body with your thumbs facing up. Spread your fingers as wide apart as possible and hold for a second. Move your fingers back together and repeat 10 to 12 times. To make this a strengthening exercise, wrap a rubber band around the tips of your fingers and thumbs, and then open your hands.
Yoga Pose
Yoga is used for relaxation and flexibility. It is also used for corrective exercise. The warrior II pose is therapeutic for carpal tunnel syndrome, according to the "Yoga Journal." This pose is performed from a standing position. Spread your feet about 4 feet apart, turn your left foot out 90 degrees and slightly turn your right foot in. Bend your left knee 90 degrees to lower your body and extend your arms out to your sides. As you do this, form a straight line from your right to left hand and continually move your hands laterally. Hold for 20 to 30 seconds, slowly release and repeat with your body in the opposite direction. Keep your palms facing down throughout this pose.
Time Frame
Regular exercise is your best bet to achieve positive results. Perform four or five sets of your exercises and work out every other day. Do your exercises two or three times a day if you have the time.
Prevention/Solution
Certain preventive measures can be taken to prevent carpal tunnel syndrome from happening, according to Family Doctor. Take breaks to rest your wrists and hands, do not use an excessive grip when grasping objects, do not let your wrists press against a computer desk for long hours and keep your weight under control.
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