Carpal tunnel syndrome, or CTS, is a condition that involves compression of the median nerve at the wrist. Median nerve compression can lead to pain, numbness and weakness in the hand, wrist and forearm. This condition can be caused by repetitive and prolonged hand and wrist movements used in typing, for instance. Specific exercises can be used to help prevent carpal tunnel syndrome.
Effects of Posture
Correct sitting posture can reduce the risk of developing carpal tunnel by preventing muscle tension and compromise of nerve positioning. Avoid slouching when you sit and allowing your chin to move forward of the chest. To correct your posture, lift your breastbone upward until you feel pressure in your mid back. Back off of this over-correction slightly and drop your chin. You can also draw your chin back toward your neck to check that it is not moving forward.
Hand and Wrist Exercises
Keeping the wrist and hands flexible and strong can help reduce CTS risk. Take period rests that involve stretching the wrist back and forth gently to counter the effects of prolonged typing. Isometric strengthening can be done by making a fist and resisting force applied by your opposite hand in various directions. Exercising using light weights moving the wrist into flexion and extension with the forearm supported can also improve strength.
Forearm Stretches
Keep the forearms stretched out to reduce tension at the wrist. Raise your arm out in front of you with your palm down. Bend your wrist by bringing your fingers toward your forearm. Use your opposite hand to add pressure to this position and increase the stretch. Move your hand toward your pinkie to stretch your wrist extensors. Turn the palm upward and reach the wrist back. As you apply pressure with your opposite hand, move the hand toward your thumb side. Hold stretches for 30 to 60 seconds.
Workstation Ergonomics
According to a study in the "Journal of Orthopedic Research," proper workstation design has been shown to reduce the risk of carpal tunnel syndrome. Wrist positions where your fingers are higher than the wrist have been linked to increased pressure within the carpal tunnel. Supporting the wrist in a neutral position, with the fingers and wrist on the same plane, can reduce this risk. Several ergonomically designed accessories help support the wrists in the proper position.
Warning
If you develop symptoms of carpal tunnel syndrome and they do not improve, consult your physician. Prolonged compression of the median nerve can result in permanent nerve damage and significant impairment. She may recommend additional treatment such as splinting, medication or surgery.
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