Carpal Tunnel Syndrome (CTS) is a repetitive strain injury that arises when the median nerve running from the forearm to the fingers gets compressed in the wrist’s carpal tunnel region. It mostly affects those who have a tendency to repeat certain wrist movements or perform strenuous activities that exacerbate the pressure on the median nerve.
There are numerous remedial measures for keeping CTS in check, and one of the most effective of them all is Carpal Tunnel exercises. Exercises for Carpal Tunnel Syndrome can alleviate symptoms like pain and inflammation and provide long term relief when they are performed consistently.
The following are sets of wrist stretches and other Carpal Tunnel Syndrome exercises that have been proven to help many patients. However, it is best to consult your doctor before giving these a try:
Effective Exercises for Carpal Tunnel
The following routine is especially handy for those whose CTS has surfaced as a work related strain/injury. It can be done during your break and requires just a few minutes of your time
1. Hold your arms straight ahead of you and stretch your fingers and wrists backwards
2. Maintain this position for about 5-6 seconds
3. Relax your wrists and fingers, and then hold your wrists straight and make a fist, squeezing tightly while your arms are still outstretched
4. Maintain this position for 5-6 seconds
5. Straighten your wrists and relax them, as well as your fingers again
6. Repeat this Carpal Tunnel exercise 10 times
After you complete the routine, hold your arms loosely by your sides and shake them for a while
Stretching exercises for Carpal Tunnel Syndrome like the one below also work wonders in making your affected wrist more flexible:
Fold your hands together in a ‘prayer’ position, with your fingers pointed straight up and your elbows slightly elevated so that your forearms form a straight line against your chest Allow your thumbs to touch your chest and start sliding your palms down across your chest till such time you experience some degree of tension When this happens, push your fingertips against one another for approximately 8 seconds Relax your hands for around 10 seconds, and then repeat this Carpal Tunnel exercise to see if you can slide your hands further down this time Repeat the exercise about 3-4 times to form a ‘set’
Carpal Tunnel Syndrome exercises that boost wrist strength and flexibility such as the one below can also alleviate CTS symptoms:
Sit down, lean forward, and place your feet approximately 18-20 inches apart Position your forearms diagonally across your thighs in such a way that your elbows are placed alongside your outer thighs and your hands are placed about a foot away from each other in front of your knees. Position your hands face down (fingers pointed straight ahead) and start rotating them (specifically, the wrists) together. Note that your right hand should move clockwise, and your left hand should move counter clockwise. Your fingers should draw circles that are perpendicular to the floor while you are performing this Carpal Tunnel exercise Under no circumstance should you move your forearms while you are doing this exercise; they should be rested firmly on your thighs. Do this routine such that you make 10 circles in each ‘set’. – Performing such exercises for Carpal Tunnel may not be easy initially due to significant stiffness in the affected region. As you do this exercise more often though, your wrist will become more flexible and experience less discomfort.
The above 3 Carpal Tunnel Syndrome exercises are just some of the many exercises you can do every day to win the battle against CTS. You can also opt for wrist strengthening exercises that make use of dumbbells/ barbells without weights, but it is imperative that you consult your doctor before using other equipment prior to getting started with exercises for Carpal Tunnel Syndrome. Remaining physically fit and active also helps a great deal in curbing CTS symptoms.