Carpal Tunnel Desensitization Exercises

If you experience sharp or continual pain or tingling in your hand or wrist area, you may have carpal tunnel syndrome. The syndrome affects about 1 percent of the general population and 5 percent of the working population, according to the Balance Systems website. Carpal tunnel syndrome is caused by malfunctioning nerves in the carpal tunnel space, a narrow area along the wrist and upper hand. Surgery is a common treatment for carpal tunnel, but exercise can also aid with healing and prevention.

Causes

The carpal tunnel is made up of ligaments and bones at the base of the hand. Carpal tunnel syndrome occurs when the carpal tunnel is irritated, causing thickening or swelling, which narrows the tunnel and causes the nerve to be compressed. The syndrome is often caused by repetitive use of the hands and wrists or conditions such as arthritis or aging. In addition, some people have smaller carpal tunnels than others, which can lead to swelling and nerve damage.

Benefits of Exercises

Exercise and stretching can strengthen the tendons of the carpal tunnel, helping to prevent pain and swelling. Carpal tunnel is often aggravated by inactivity, according to the American Academy of Orthopaedic Surgeons, so exercise can help. Exercises can decrease symptoms of carpal tunnel syndrome by getting more blood flowing to the area and moving the nerve so the part of the nerve that is in the tunnel slips out for a rest.

Fist Exercise

You can perform a fist exercise for your carpal tunnel by curling your fingers into a fist and bending your fist toward your palm. Straighten your fingers and pull your hand back the other way, feeling the stretch in your wrist. Repeat the exercise for a total of 10 times. Practice your carpal tunnel exercises regularly for maximum benefit. Try performing the exercises in the morning when you wake up and at night before bed.

Nerve-Gliding Exercises

For nerve-gliding exercises, hold each position for seven seconds. Keep your wrist in a neutral position and make a fist. Straighten your fingers and thumb and bend your wrist back. Move your thumb out and away from your palm. Rotate your wrist so your palm is facing up. Using your other hand, slowly pull your thumb away from your palm, feeling the stretch in the base of your thumb. Do five repetitions of the whole exercise at least twice a day.

Warning

If you have carpal tunnel syndrome, consult your doctor for treatment before beginning an exercise program. If exercises and stretches cause you sharp or lasting pain, or if your symptoms worsen, stop your program and see your doctor. If your carpal tunnel syndrome does not respond to treatment or exercises, you may have an underlying condition that is triggering the pain and discomfort, and a thorough medical evaluation can help put you on the path to recovery.