Carpal tunnel syndrome develops over time. Symptoms start with something as innocent as a minor ache in the wrists, particularly at night or when you wake up in the morning. This ache then turns into a burning, numb or painful feeling when you use your hands and fingers for everyday activities such as opening a jar or typing. Physical therapists treat carpal tunnel with individualized exercise programs that begin with stretching and progress to strengthening.
Wrist Stretching Exercises
Stretching the wrists releases tension to relieve pain from carpal tunnel syndrome, or CTS for short. Stretching also increases blood flow to the area and is effective for preventing CTS from ever developing. One way to stretch the wrist is to hold one arm out straight in front of you at shoulder level and bend it back so the palm faces forward, as if directing traffic to stop. Bend the wrist back as far as you can with the fingers together and then spread the fingers and thumb apart. Hold the stretch for five seconds.
Forearm Stretching Exercises
Stretching the wrist is not the only way to relieve carpal tunnel pain. Forearm stretching decreases tension and pressure on the tendons in the wrist, too. An example is the prayer stretch. Place your hands together in front of your heart as if praying and then raise your elbows without letting your palms come apart. Hold for 10 seconds and then shake your wrists out.
Isometric Strengthening Exercises
Physical therapists recommend isometric strengthening exercises once the swelling in the affected wrist decreases. The specific exercises your therapist gives you are based on the trauma that caused your carpal tunnel in the first place. An example of an isometric strengthening exercise is the tennis ball squeeze. Simply hold a tennis ball in your affected hand with the wrist straight and squeeze it for five seconds. This is an isometric exercise because there is no joint movement. The wrist remains in a neutral position, but the forearm muscles contract when you squeeze the ball.
Progressive Strengthening Exercises
Strengthening the wrists using a resistance band is harder than isometric exercises. These exercises are an intermediate level type of exercise that you should not do unless you have built sufficient isometric strength and have permission from your therapist. An example of a resistance band exercise is the wrist flexion. Stand on the center on a resistance band and hold the ends in your right hand with your palm facing the ceiling and your arm tucked against your side. Brace your right forearm with your left hand and then bend your wrist upwards. Resistance band exercises are not meant to increase pain so do not do the wrist flexion or any other exercise if doing them hurts you.
