Numbness in your arms and hands can be caused by a variety of medical ailments including diabetes, carpal tunnel syndrome, suffering a stroke, nerve injury or pressure on the spinal nerves from a herniated disc. This numbness is often referred to as parathesia. Exercises can often help increase the blood flow to the areas of your arms and hands that are affected by numbness. Always consult your doctor if you experience persistent numbness in your arms and hands.
Wrist Extension Stretch
Keeping your wrist and hand strong can increase blood flow. Stand with your affected arm out in front of you with your palm facing the ground. Your elbow should be straight; your arm should be in line with your shoulder. Take your opposite hand and position it on top of your hand. Gently bend your wrist forward so that your fingers are pointing toward the ground. Stretch as far as you can comfortably go. Hold this position for 10 to 20 seconds. Relax and repeat two times. Complete this exercise two to three times each day for best results.
Wrist Flexor Stretch
Stretching your wrist can help reduce the occurrence of certain conditions, such as carpal tunnel syndrome. Stand with your arm fully extended with the palm-side of your hand facing the ceiling. Your arm should be in line with your shoulder. Gently bend your wrist to that your fingers are pointing toward the ceiling. Stretch your wrist as far as you comfortably can. Hold this position for a count of 10 to 20 seconds. Relax and repeat twice. Complete this exercise two to three times each day.
Poor posture or injury to the nerves in your neck can lead to numbness and tingling in your hands and arms. Neck raises can help reduce pain and symptoms of numbness. Lie on your stomach on your bed. Your body should be completely extended. Start with your head facing the bed and slowly raise your head to look at the wall or headboard in front of you. Hold this position for a few seconds. Relax and repeat. Complete three sets of 10 repetitions, twice each day. This can help to reduce the strain on your nerves.
Ulnar Nerve Slide
The ulnar nerve runs from your elbow down your arm and can create numbness in your forearm, hand, wrist and fingers. Extend your arm in front of you, just below shoulder height. Position your arm palm-side up. Your wrist should be flexed upward so that your fingers are pointing toward the ceiling. Slowly bend your wrist down and straighten your fingers as you bend your elbow. Bend your elbow as far as you comfortably can. Hold this position for a few seconds, relax and repeat. Complete 10 times.
- MedlinePlus: Numbness and Tingling
- Sports Injury Clinic: Exercises for Carpal Tunnel Syndrome
- Mountain Health: See How Easily 3 Exercises Can Reduce Numbness and Tingling in Your Extremities; Dr. Shane Steadman; 2007
- "It's Not Carpal Tunnel Syndrome!"; Jack Bellis and Suparna Damany; 2001