Exercises to prevent carpal tunnel syndrome from developing can also provide relief from mild to moderate symptoms once you have carpal tunnel syndrome. If the carpal tunnel progresses to cause severe symptoms and you need surgery, or if there is trauma to the area, nerve-gliding exercises may be helpful, according to MayoClinic.com. Range-of-motion exercises prevent stiffness in the wrist and fingers.
Wrist Flexion
The wrist flexion exercise is part of a carpal tunnel syndrome prevention and treatment recommended by Dr. Housang Seradge at the University of Oklahoma Orthopaedic & Reconstructive Research Foundation. The goal of these exercises is to reduce the chances of surgery. To perform this exercise, stand up straight and extend your arms in front of you with your wrists straight. The palms face the floor. Next, pull your wrists back until your fingers point upwards, as if you were going to push someone away. Hold for 5 seconds and then straighten your wrists again, relaxing your fingers to curl downward slightly.
Wrist Extension
The wrist extension exercise follows the wrist flexion exercise for improving mild to moderate carpal tunnel syndrome. Hold your arms straight in front of you with your hands in tight fists, palms down. Bend your wrists to point down at the floor and hold for 5 seconds. Straighten your wrists and open your hands, relaxing your fingers. After 5 seconds, drop your arms to your sides and shake them gently.
Median Nerve Glide Exercise With Arm Down
The median nerve in the arm is sometimes called the "carpal tunnel nerve." This is one of the three nerves that run from the spinal cord to the neck and are responsible for sensation felt in the hand. The median nerve glide exercise reduces adhesions which can bind the median nerve. To perform this exercise, point your arm at the floor and bring it slightly backward behind your hips with the palm facing forward and the wrist straight. Bend your wrist back. This causes tension in the arm. Relax the wrist to neutral again. Either move the wrist quickly for 10 repetitions, or hold the wrist bent back for 10 seconds.
Median Nerve Glide Exercise With Arm Raise
Another way to glide the merdian nerve is to begin with your arm at your side as described above. Then, pull the wrist back only halfway so you feel less tension. Bring your arm forward while keeping the wrist bent. Do not bring the arm as high as your shoulder. Return the arm to your side. Perform 10 repetitions.
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