Your carpal tunnel runs along the mid-portion of your hand into your carpal wrist bones and protects the median nerve and finger tendons. Swollen tendons can compress the tunnel, placing pressure on the nerve and causing carpal tunnel syndrome, with symptoms including pain, tingling and numbness. Seradge carpal tunnel decompression exercises were developed by Dr. Housang Seradge to prevent and treat symptoms of carpal tunnel syndrome. Exercises can help mild to moderate cases avoid surgery, but more advanced cases may require wrist arthroscopy to release the carpal tunnel. Not all exercises will be appropriate for everyone, so consult with your doctor first.
Hand Stands
Seradge carpal tunnel decompression exercises can work your wrist and hand area by simulating a hand stand maneuver, according to the E-Hand website. Work your muscles while either standing with your feet shoulder-width apart or sitting upright in a firm chair. Lift your arms in front of your body at shoulder height while straightening your elbows. Slowly move your wrists until your palms face away from you. When done correctly, your hands and arms will resemble a hand stand. Keep your fingers together. Hold position 10 seconds. Slowly return to original position. Relax 10 seconds. Repeat exercise 10 times.
Fisters
Performing simple exercises like forming fists will either restore your hand and wrist health or keep it operating at a healthy level while fighting off carpal tunnel syndrome. Fit some fisting maneuvers in your Seradge carpal tunnel decompression exercise regime, according to E-Hand. Either stand or sit upright for this stretching exercise. Slowly lift your right arm in front of you, elbow straight and palm facing downward. Tighten your hand into a fist as tightly as possible and hold position for 10 seconds. Release your fist and let your fingers relax for 10 seconds. Repeat exercise 10 times. Do exercise again using left hand. An alternative involves increasing the stretch by bending your fisted toward your palm and holding for 10 seconds, according to the American Academy of Orthopaedic Surgeons.
Gentle Shakers
Seradge carpal tunnel decompression exercises include an all-arm shaking maneuver. Stand up straight with feet comfortably placed on floor. Keep your arms at your sides and gently start shaking out your arms and hands, according to E-Hand. Shake for 10 seconds. Stop shaking and relax 10 seconds. Repeat exercise three times. Do the exercise throughout the day to improve circulation.
Wrist Workouts
Conditions that require wrist arthroscopy will need Seradge carpal tunnel decompression exercises to restore health to the surgical hand. Improve your wrist health while either lying on your back in bed or on a sofa, standing upright with feet shoulder-width apart or sitting in a firm chair. Gently extend your surgical arm in front of you at shoulder height. Straighten your elbow as far as possible without causing undue pain. Gently turn your palm facing downward. Keep your wrist straight and let fingers and hand hang freely. Hold position 10 seconds. Slowly straighten your wrist and stretch your fingers. Hold five seconds. Slowly return your fingers and arm to the original position. Relax 10 seconds. Repeat exercise five times.
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