Carpal tunnel syndrome is a condition of the hand and wrist caused by repetitive stress, and leads to pain and numbness in the wrist and hand. Doing simple exercises -- most of which you can do during the normal course of your day -- can help strengthen the muscles and tendons in the wrist and forearm to reduce symptoms of carpal tunnel syndrome.
Finger Stretch
A standard hand stretch helps relieve tension on the tendons that run through the hand and through the carpal tunnel to reduce inflammation. Start by making a tight fist with your affected hand. Hold the fist as tight as you can for 10 to 15 seconds. Slowly fan out your fingers and stretch them as far out as possible. Hold for another 10 to 15 seconds. Repeat this process three to four times as part of your carpal tunnel exercise routine.
Forearm Stretch
The muscles in your forearm help control the function in your wrist and hand, and stretching these muscles can help prevent and reverse the signs of carpal tunnel syndrome. To do the forearm stretch, put the palms of both hands and your forearms together in front of your chest. Slowly pull your hands down and spread your forearms apart until they are parallel to the ground. Push your hands against each other until you feel a stretch in your forearms. Hold for 10 to 15 seconds, then relax your hands and forearms and shake them to relieve the tension. Repeat the exercise three to four more times.
Wrist Stretches
Simple wrist stretches also help stretch out and relieve pain in the tendons in your wrist and hand. Start doing wrist stretches by extending your arm out in front of you so it is straight and parallel to the ground. Position your palm so it is facing away from you, with your fingers pointed at the ceiling. Grab the fingers in your hand with your other hand and pull them back toward you until you feel a stretch in your wrist. Hold this stretch for 10 to 15 seconds, then rest. Slowly bend your wrist down until your fingers are pointing at the floor. Hold for another 10 to 15 seconds, then let go of your hand and rest.
Wrist Strengthening
After stretching, strengthening the muscles in your wrist helps prevent carpal tunnel from happening again. To do a simple wrist-strengthening exercise, start by making a fist with your affected hand. Turn your fist over so the tops of your fingers are pointing up. Slowly push down on your fist with two fingers on your other hand. Use the muscles in your wrist to push back against your fingers. Hold for 15 to 20 seconds, then relax and let your hand open. Repeat the exercise three to four more times.
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