The carpal tunnel, located on the palm-side of your wrist, encases and protects the median nerve and the tendons that attach to your fingers. Pressure on this nerve causes carpal tunnel syndrome, a condition characterized by numbness, pain, tingling and weakness in the arm, fingers, hand and wrist. Although exercise is not likely to cure carpal tunnel syndrome, exercises to strengthen and stretch the fingers, forearms and wrists may help ease the symptoms when combined with other treatment options. Consult with your physician before beginning an exercise program to discuss your individual situation.
Isometric Exercises
During isometric exercises, the involved muscles develop tension without lengthening or shortening, usually by pressing a part of your body against an immovable object. If you suffer from carpal tunnel syndrome, you may prefer isometric strengthening exercises to dynamic exercises, especially if moving your finger, hand and wrist joints causes pain. Make a fist with your affected hand and hold it in front of your body with your palm facing downward. Place the palm of the opposite hand on top and press your hands into each other for five to 10 seconds. Then, place your palm under your fist and repeat. Perform both exercises again with your fist turned inward, so your thumb is on top.
Forearm Stretches
Several muscles in the forearms stabilize the wrist joints and facilitate various movements of the fingers, hands and wrists. The University of Maryland Medical Center recommends stretching these muscles to help treat carpal tunnel syndrome. Stand and extend your injured arm in front of your chest with your palm facing forward and fingers pointed upward. Use your opposite hand to pull your fingers backward, toward your body. Next, flip your hand over so that your fingers point downward, and pull your fingers toward your body again. Finally, place the fingers and palms of both hands together a couple of inches in front of your chest, in a prayerlike position, and raise both elbows upward simultaneously until you feel a gentle stretch under your forearms. Hold each stretch for at least 10 seconds.
Finger and Hand Stretches
Stretching the muscles and connective tissues that move your fingers and hands may also provide relief from the pain associated with carpal tunnel syndrome. First, make a fist with your affected hand and then slowly extend one joint at a time, sliding your fingertips up your palm until your fingers are fully extended. Close and open your hand again, this time spreading your fingers as far as possible as you extend them. Perform five to 10 repetitions of each exercise several times per day.
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