Carpal tunnel syndrome is a condition that affects the wrists and can be very painful. It can be brought on by repetitive use of your wrist at work or in sports and by regular use of machines that vibrate. It can also come about naturally through pregnancy or arthritis. The symptoms can be anything from a dull ache in the wrist and forearm to a tingling or burning in the wrist and fingers. Exercises and stretching may help relieve the pain.
Wrist Extensor Stretch
For the wrist extensor stretch, hold your left arm out straight in front of you with your palm down. Bend your wrist downward so that your fingers are pointing toward the floor and your palm is facing toward you. Now take your right hand and gently pull your left hand toward you, and lock your elbow so that you feel your wrist and forearm stretching. Hold the stretch for 10 to 20 seconds. Repeat the exercise on your other arm. Do not pull too hard or jerk the muscles. Perform this stretch several times a day.
Wrist Flexor Stretch
For the wrist flexor stretch, start out with your left arm straight out in front of you with your palm facing up. Bend your left wrist so that your hand goes backwards and your fingers point toward the floor and your palm is facing away from. With your right hand, gently pull your left hand further back, and lock your elbow until you begin to feel stretching in your wrist and forearm. You may also press your palm against a wall and lean inward for the same effect. Do not pull too hard or jerk the muscles. Hold the stretch for 10 to 20 seconds. Repeat on the other arm. Perform the stretches several times.
Fist Flexion Exercises
Fist flexion exercises are a series of different fists you make with your hands. First start out with your hand and fingers straight out in front of you. Then make a hook fist by bending your fingers at the knuckles with the top half of your fingers folded under your hand. Hold the hook fist for seven seconds, and then return your fingers to the straight position. Now make a straight fist by bending your fingers under your hand so that the tips reach down to the base of your palm. Hold this fist for seven seconds, and return your fingers to the straight position. Now make a normal full fist. Hold for seven seconds, and return your fingers to the straight position again. Perform the exercise on both hands several times in a row.
Median Nerve-Gliding Exercises
For the median nerve-gliding exercise, start by making a fist with your left wrist, palm down, and hold for seven seconds. Then straighten your fingers and thumb so they are all touching each other side by side, and hold for seven seconds. With your palm still facing down, extend your thumb straight out to the side, and hold for seven seconds. Then turn your hand palm up and gently bend your thumb outward with your right hand until you feel the stretch, and hold for seven seconds. Repeat the exercise on the other hand. Perform the exercise several times in a row.
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