Carpal tunnel syndrome is a condition that occurs when nerves in the wrist become compressed. It is usually the result of overuse of the wrist such as when typing, writing or using hand tools. Surgeons and those who clean, waitress, sew or fish for a living are at higher risk. Some people are also born predisposed to this condition because the tunnel that the nerves of the wrist pass through is smaller than normal. At first you may need to allow your injury to heal. Then, with your doctor's OK, there are exercises to help carpal tunnel syndrome that you can do.
Wrist Range of Motion Exercises
Once your injury has healed the first step is to regain the flexibility or range of motion in your wrists. Flex and bend your wrists, make wrist circles and alternate between making a fist and then relaxing your hand. Open your hand and rotate your wrists so your palms face up and then down. Opening your hand up wide and touching your thumb to each finger can also help. Range of motion exercises can be done throughout the day to keep your wrists loose. Since repetitive motions can lead to symptoms, you can use these exercises to take frequent short breaks during your day to relax the wrists and hands.
Wrists Stretches
You will also need to incorporate stretches for the wrists into your routine. Stretches should be held and not bounced. The goal is to relax and lengthen the muscles of the wrist and hand. According to the American Academy of Orthopaedic Surgeons taking time to stretch can actually reduce carpal tunnel syndrome symptoms and prevent it from getting worse. However the stretches need to be done on a regular basis, not just when you are having symptoms. Try flexing your hand up and using your other hand to gently pull back on your fingers until you feel a stretch in the wrist. Do the same while pointing the fingers down and pressing against the back of your hand. You can make these stretches more intense by placing your palms flat on a table in various positions and then slowly bearing some of your weight on your hands.
Strength Training Exercises
Once your symptoms have calmed down and your doctor says its OK, it will be important to do exercises that strengthen the muscles of the wrist as well. These are exercises that you do against some kind of resistance two to three times per week. Strength training exercises should not cause pain or make your symptoms worse. Hold dumbbells or soup cans and perform wrist curls, reverse wrist curls and sideways wrist bends. These movements can also be done with tubing, cables or machines at a gym. In between your weighted workouts you can hold a soft ball in your hand and squeeze it and roll it through your fingers to help improve strength and agility.
