The carpal tunnel is the narrow tunnel formed by the bones and tissues of your wrist. It protects the median nerve, which is responsible for the movement of the thumb and first three fingers. Inflammation of the ligaments and tendons within the carpal tunnel is called carpal tunnel syndrome, a painful condition frequently brought on by repetitive movement or overuse of the hands and wrist. It may cause pain, tingling, numbness and loss of strength in the hand, wrist or forearm.
Limitations
Exercises for your fingers, wrists, arms and forearms may help prevent carpal tunnel syndrome or alleviate mild symptoms. Such exercises are also useful as part of physical therapy after surgery. If you are already suffering from pain and numbness, however, consult a physician, who may prescribe anti-inflammatory drugs or use of a splint or brace. You doctor may recommend surgery if other treatments have failed.
Fist Clench
Clench the fingers of one hand into a tight fist, then spread your fingers wide as you release them. Repeat five times, then perform the same exercise on the other hand. The University of Maryland Medical Center recommends performing this and other hand exercises for four to five minutes every hour.
Thumb Stretch
Gently pull your thumb away and back from your hand; hold for five seconds. Repeat the exercise five to 10 times, then perform on the other hand.
Thumb to Little Finger
Bend your thumb against your palm until it touches the area under your little finger. Hold for five seconds, then spread your fingers wide with palms facing up, holding for five seconds. Repeat the action five to 10 times for each hand.
Wrist Circles
Extend your fingers straight out, holding your second and third fingers slightly higher than the rest. Use the two fingertips to draw an imaginary circle, performing five clockwise circles and five counterclockwise circles. Repeat the exercise on the other hand.
Forearm Stretch
Stretching the muscles of the forearm promotes relaxation in your wrist. Place your hands together in front of you with fingers pointed to the ceiling. Push your palms together as you raise your elbows, holding the stretch for 10 seconds. Follow the stretch with a gentle shake of your wrists and hands.
Shoulder Circles
Stand with your arms at your side in a relaxed position. Move your shoulders upward into a shrug, then squeeze them back, then down, then forward. The whole motion should last about seven seconds. Repeat several times.
Yoga
According to the National Institute of Neurological Disorder and Stroke, practicing yoga may help carpal tunnel sufferers. The Institute points out that performing yoga poses has been shown to both reduce pain and improve grip strength among carpal tunnel patients.
References
- Mayo Clinic: Carpal Tunnel Syndrome - Carpal Tunnel Exercises - Can They Relieve Symptoms?
- University of Maryland Medical Center: Carpal Tunnel Syndrome - Prevention
- National Institute of Neurological Disorders and Stroke: Carpal Tunnel Syndrome Fact Sheet - How Is Carpal Tunnel Syndrome Treated - Non-Surgical Treatments
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