A painful disorder of the wrist and hand, carpal tunnel syndrome occurs when the ligaments and tendons of the wrist become inflamed or swollen, resulting in undo pressure on the median nerve that helps move your thumb and first three fingers. Typing and other activities that require repetitive hand movements can cause the condition, triggering pain and numbness throughout the wrist and fingers. While wrist exercises may help ease the discomfort and complement other treatment options, exercising alone won't correct the problem.
Behavior Modification
Carpal tunnel syndrome sufferers first need to eliminate or reduce the activities irritating the wrists. Typists may need to adjust their wrist positioning, either through supports or splinting, to relieve pressure on the median nerve. Specially designed keyboards also divide the keys into two sections to help promote straight-wrist typing. Avoiding any activity that keeps your wrists in a downward bent position is the best way to prevent the condition.
Treatments
Resting the wrist provides the best relief from carpal tunnel syndrome. You can also apply ice to the wrist to soothe inflammation and reduce swelling, and take anti-inflammatory medications to ease any discomfort. You may also need to wear splints at night or even while doing daily activities to remove pressure from the median nerve.
Surgery
If all other measures fail to correct the problem, you may need surgery to treat your carpal tunnel syndrome. Surgery involves cutting away any tendons or ligaments interfering with the median nerve. Recovery time from surgery may last from a few weeks to a couple months. Performing wrist and finger exercises are vital to maintaining flexibility and regaining range of motion following surgery.
Exercises
A few simple carpal tunnel exercises may help alleviate pain or speed the recovery from surgery. With your palm in an upright position, spread the fingers as wide as you can and hold for five seconds. Now clench the fingers into a tight fist for five seconds. Next, bend your wrists up as if your hands are pressing against a wall and hold the stretch for five seconds, then relax for five seconds. Now bend your wrists down with your fingers in a tight fist for five seconds. To stretch your forearm muscles, place your palms together in front of your chest as if in a prayer position and then slowly lift your elbows. Perform these and similar stretches periodically throughout the day.
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