Signs of carpal tunnel syndrome include pain, numbness and tingling in the hands. This condition, mostly caused by repetitive stress on the wrist and hand, is a major cause of work disability. Inflammation of the tissues in the hands and wrist compress on the median nerve, causing the painful symptoms. Many times, treatment begins with exercises to strengthen hands and wrists.
Warm-Up Exercises
Workers with jobs requiring intensive hand and wrist movements should complete warm-up exercises before work. Such exercises warm up the muscles, ligaments and tendons. Extend and stretch both wrists and fingers, holding for a count of five. Straighten wrists and relax fingers. Make fists of both hands, and bend wrists down for a count of five. Straighten wrists and relax fingers. Repeating these exercises 10 times and letting arms hangs loosely after exercise warms up the hands and wrists for work.
Tendon Gliding
According to MayoClinic.com, nerve and tendon gliding exercises keep the nerve mobile, although gliding exercises should not be used during permanent nerve compression. In permanent compression, the nerve will stretch, not glide, and cause increased pain. During gliding exercises, slow flexion of the fingers into a fist causes the nerve to slide one way, and finger extension slides the nerve back. Flexion and extension of the wrist causes the nerve to slide as well. Hold each position for seven seconds and repeat five times in each session. Complete three to five sessions each day.
Upper Extremity Exercises
Many on-site work exercise programs use upper extremity exercises. Upper back and shoulder exercises help strengthen muscles used during posture. Shoulder shrugs, shoulder circles, neck rotations, and whole arm stretches help increase strength in these areas. Finger and thumb stretches with hand and wrist stretches improve muscles in the hand area. Perform these types of exercises during work breaks.
Yoga
A 1994 study at the University of Pennsylvania School of Medicine by Marian S. Garfinkel, published in the "Journal of the American Medical Association," investigated yoga's effects on carpal tunnel syndrome. Patients who received the Iyengar approach to hatha yoga, concentrating on upper body postures, flexibility and stretching, had significant improvements in strength measurements and pain. It is feasible to initiate yoga programs at workplaces to improve carpal tunnel syndrome.
References
- MayoClinic.com: Carpal Tunnel Exercises, Can They Relieve Symptoms?
- Arthritis Treatment and Relief: Carpal Tunnel Exercise
- Dynamic Chiropractic: Carpal Tunnel Exercises that Work
- University of Maryland Medical Center: Carpal Tunnel Syndrome Prevention
- "Journal of the American Medical Association": Yoga-Based Intervention for Carpal Tunnel Syndrome
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