Carpal tunnel syndrome is a relatively common disorder caused by compression of the median nerve in your wrist. Symptoms of carpal tunnel syndrome include a tingling, burning or painful sensation in the palm and fingers of your affected hand. Sometimes, if the condition becomes severe enough, the range of motion in your hands can be compromised. Certain stretches and exercises can help alleviate many of the symptoms of carpal tunnel syndrome and may help you avoid surgery in severe cases, according to the Electronic Textbook of Hand Surgery.
Wrist Rotations
Straighten your arms out in front of you with your fingers facing forward. Make a first with both hands. Rotate your wrists clockwise for a few seconds, then rotate your wrists in a counter-clockwise direction for a few seconds.
Wrist and Finger Stretch
Extend your arms straight out in front of you with your fingers pointing straight ahead. Slowly bend your fingers up to the ceiling and hold for five seconds. Now point your fingers straight ahead and then relax your fingers and wrists. Make a fist with both hands and bend your wrists down toward the floor. Hold this stretch for five seconds. Allow your hands to become limp and loose, relax your fingers and wrists and hold for a count of five. Repeat this exercise 10 times.
Finger Fanning Exercise
Make a fist with your hands and slowly extend and fan your fingers out until they are spread out as far apart from each other as possible. Hold this extension for a few seconds, then release and repeat five to 10 times.
Wrist and Arm Stretch
Stretch your arms out by your sides at shoulder height. Point your fingers out to the sides. Bend your wrists down so your fingers are pointing at the floor. Hold this stretch for a few seconds. Bend your wrists in the opposite direction so your fingers point towards the ceiling. Hold this stretch for a few seconds, then release and repeat several times.
Mountain Pose
Mountain pose is a standing yoga posture that can help develop your awareness of proper posture and minimize the strain on your head, neck and arms that often causes carpal tunnel syndrome, according to Yoga Journal. Stand with your feet touching from your heels to your big toes. Lengthen your spine. Keep your head and neck in line with your spine. Press your shoulders down and rest your arms by your sides, palms resting on the sides of your upper thighs. Distribute your weight evenly between your feet. Contract the muscles of your stomach and abdomen, knees, legs and buttocks to stabilize your body and firm your posture.
