For many people, typing on a computer keyboard is essential to doing their jobs. For people who have carpal tunnel syndrome, every keystroke can cause pain. Conventional treatment for carpal tunnel syndrome includes wearing wrist splints, corticosteroid injections and surgery, according to MedlinePlus. Exercises alone will not replace conventional treatments; however, they can be helpful in conjunction with treatments for cases of mild to moderate carpal tunnel syndrome, says Mayo Clinic hand surgeon Dr. Peter C. Amadio. Consult with your physician before beginning carpal tunnel exercises.
Shoulder Exercises
Stretching your neck and shoulder muscles can ease the pain of carpal tunnel syndrome. While you're standing, place your left hand on your right shoulder. Push down on your shoulder while stretching your head and neck to the left. Hold the pose for five seconds, then switch shoulders.
Shoulder shrugs are another exercise to relieve pain from carpal tunnel syndrome. Stand with your arms by your side, then shrug your shoulders upward. With your shoulders raised, pull your shoulders toward your back. Lower your shoulders, then pull your shoulders forward. The entire movement should take five to 10 seconds. Repeat both exercises five times.
Forearm Exercise
Begin by stretching your arms in front of your body, which reduces tension. Bend your elbows, position your hands in front of your chest, and bring your palms together with fingers pointing upward. Keep your palms together and raise your elbows to stretch your forearms. Hold the position for 10 seconds, then release. Shake your hands at the wrists. Repeat this exercise often during the day.
Hand and Wrist Exercises
Hand and wrist exercises increase blood flow, which can relieve symptoms of carpal tunnel syndrome, according to orthopedic surgeon Dr. Randall Mohler of the American Academy of Orthopaedic Surgeons, or AAOS. You can do this exercise while sitting or standing. Make a fist and bend your wrist backward toward your palm. Straighten your fingers and bend your hand in the other direction. Repeat the movement 10 times, Dr. Mohler instructs.
You can perform the following hand and wrist movements while standing. Extend your arms out in front of your body, then place your palms up as if you were doing a handstand. Hold the position for a count of five, then relax your wrists and extend your hands straight out from your arms. Make fists with both hands, then bend your hands downward, holding the position for a count of five. Straighten your wrists again, relaxing your fingers. Hold for another count of five, then let your arms drop down to your sides. Repeat the movements 10 times.
References
- MayoClinic.com: I've Been Diagnosed with Carpal Tunnel Syndrome. Would Regular Hand and Wrist Exercises Help Me Avoid Surgery?
- MedlinePlus: Carpal Tunnel Syndrome
- American Academy of Orthopaedic Surgeons: Ask an Orthopaedic Surgeon About Carpal Tunnel Syndrome
- eMedTV: Carpal Tunnel Exercises
- Safe Computing Tips: Carpal Tunnel Exercise
- eHand.com: Carpal Tunnel Syndrome Exercises
