Exercises for Carpal Tunnel Syndrome
Source : University of Maryland, Medical Center
Exercise 1
Make a loose right fist, palm up, and use your left hand to press gently down against the clenched hand.
Resist the force with the closed right hand for 5 seconds. Be sure to keep your wrist straight.
Turn your right fist palm down, and press the knuckles against the left open palm for 5 seconds.
Finally, turn your right palm so the thumb-side of the fist is up, and press down again for 5 seconds.
Repeat with your left hand.
Exercise 2
Hold one hand straight up shoulder-high with your fingers together and palm facing outward. (The position looks like a shoulder-high salute.)
With the other hand, bend the hand you are exercising backward with the fingers still held together and hold for 5 seconds.
Spread your fingers and thumb open while your hand is still bent back and hold for 5 seconds.
Repeat five times with each hand.
Exercise 3 (Wrist Circle)
Hold your second and third fingers up, and close the others.
Draw five clockwise circles in the air with the two fingertips.
Draw five more counterclockwise circles.
Repeat with your other hand.
Fingers and Hand
Exercise 1
Clench the fingers of one hand into a tight fist.
Release, fanning out your fingers.
Do this five times. Repeat with the other hand.
Exercise 2
To exercise your thumb, bend it against the palm beneath the little finger, and hold for 5 seconds.
Spread the fingers apart, palm up, and hold for 5 seconds.
Repeat five to 10 times with each hand.
Exercise 3
Gently pull your thumb out and back and hold for 5 seconds.
Repeat five to 10 times with each hand.
Forearms (stretching these muscles will reduce tension in the wrist)
Place your hands together in front of your chest, fingers pointed upward in a prayer-like position.
Keeping your palms flat together, raise your elbows to stretch your forearm muscles.
Stretch for 10 seconds.
Gently shake your hands limp for a few seconds to loosen them.
Repeat frequently when your hands or arms tire from activity.
Neck and Shoulders
Exercise 1
Sit upright and place your right hand on top of your left shoulder.
Hold that shoulder down, and slowly tip your head down toward the right.
Keep your face pointed forward, or even turned slightly toward the right.
Hold this stretch gently for 5 seconds.
Repeat on the other side.
Exercise 2
Stand in a relaxed position with your arms at your sides.
Shrug your shoulders up, then squeeze your shoulders back, then stretch your shoulders down, and then press them forward.
The entire exercise should take about 7 seconds.
Source: Carpal tunnel syndrome | University of Maryland Medical Center
