Carpal tunnel syndrome is the presence of nerve compression in your wrist. The carpal tunnel is a part of the wrist through which the median nerve and carpal bones are located. Repetitive motions and poor posture of your hands can cause the median nerve to become compressed. Nerve compression alters the sensations in your body; you might feel pain, tingling or numbness in your hands, wrists and fingers. Exercises can relieve the discomfort and restore normal sensation in your hands.
Step 1
Perform wrist exercises that stretch the tendons and muscles around your joint. Hold your arm out in front of you and bend your wrist so your fingers point to the floor. Press on your hand with your other hand and hold for 10 seconds. Repeat the stretch three times daily. Begin with your elbow slightly bent and work your way up to a straightened arm over time.
Step 2
Hold your arm in front of you and bend your wrist up so your fingers point upward. Press against a wall with your palm or use your other hand to apply pressure to your hand as you flex your wrist. Hold the position for 10 seconds and release.
Step 3
Use resistance bands to strengthen your wrist and relieve some of the compression from carpal tunnel syndrome. Tie a band around the leg of a chair and wrap the end around your wrist. Bend your wrist so your fingers point up and form a fist. Pull up on the band, hold for a second and release.
Tips and Warnings
- Invest in ergonomic seating and keyboards if you develop carpal tunnel syndrome from spending too much time on your computer. This specially-shaped equipment keeps your wrists in a neutral position. Over- or under-pronation of your wrists -- bending them too much up or down -- can cause nerve problems. Protect your wrists from carpal tunnel symptoms by wearing wrist guards that immobilize joints.
Things You'll Need
- Resistance band
- Wrist guards
