Carpal tunnel syndrome is a repetitive strain injury that takes place in the wrist and hand. This leads to pain, tingling sensations and weakness from your wrist down to your fingers. Working at a computer desk for hours on end can increase the risk for this condition. Perform ergonomic exercises as both a preventative measure and a treatment.
Identification
During long periods of typing and paperwork, the muscles in the hands and wrists have a tendency to become tight or weak. Ergonomic exercises are used to strengthen weak muscles and lengthen tight muscles. They're meant to be performed in a slow and controlled manner that will not cause any further pain or discomfort.
Types
Perform wrist stretches from a seated or standing position. Extend your right arm straight in front of your body with your palm facing down. Grasp the back of your right hand with your left hand and gently push downward until you feel a good stretch on the top of your forearm. Hold for 20 to 30 seconds, slowly release, then grasp the underside of your fingers and pull upward. You will feel this stretch on the bottom of your forearm. Hold or 20 to 30 seconds and slowly release. Repeat on your other hand.
Perform finger flexion and extension from a seated or standing position. Move your arms out to your sides with your elbows bent and palms facing forward. Make tight fists with both hands, then open your fingers as wide as possible. Close your fists again and repeat 10 to 12 times. Hold each position for a full second.
Yoga Pose
Yoga is a low-impact form of exercise that lengthens and strengthens muscles. The salutation seal is a yoga pose that stretches the fingers, hands and wrists, and it is done from a seated or standing position. Keeping your upper body still, place your hands palm to palm in front of your chest as if you were praying. Hold this position for 30 to 45 seconds. To enhance the stretch, keep your palms together and slowly move your hands downward. As you do this, you will feel the underside of your forearms stretching.
Time Frame
The best way to get results from your exercises is to do them on a regular basis. Aim for three or four sets of each exercise and work out two or three times a day.
Tips
When you sit at your work desk, adjust your chair so your wrists are not pressing down on the edge of the desk. Try to attain a position where your forearms are parallel to the floor. Also, do not type with your wrists bent inward. This can lead to muscle imbalances.
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