Carpal Tunnel Exercise

Carpal tunnel syndrome is a medical condition, wherein the median nerve is compressed at the wrist. The disease causes paresthesias, numbness and muscle weakness in the hand. It is common among people who spend their entire day, either typing or writing or engaging in repetitive wrist motions. Burning and tingling sensation in hands is a symptom common to people with carpal tunnel syndrome. In this case, the symptoms mostly appear at night. This is because at night, people tend to bend their wrists, while they are asleep. If you are amongst those who are facing such a problem, the good news is that carpal tunnel syndrome can be treated by performing certain simple exercises. Such exercises not only help in reducing the pain, but also strengthen the muscles of back, arms and shoulders. In the following lines, we have provided detailed information on the various carpal tunnel exercises.

Carpal Tunnel Syndrome Exercises

Exercise - 1

The first step would be to extend both the arms straight in front of you.
Now, move your wrist with the fingers backwards. The position should be as if you are directing the traffic to stop.
Allow your hand to remain in the position for about 5 seconds.
Now, straighten the wrist once again, with the fingers relaxing.
Now, make a fist, clenching all your fingers tightly. Remain in this position for about 5 seconds.
Thereafter, loosen the wrist and relax the fingers again.
Make sure that while doing all this, your arms are straight out in front of you.
Repeat the exercise 10 times.

Exercise - 2

For the neck and shoulder, you need to first sit in an upright position.
Now, place the left hand on top of the right shoulder. Holding the position; put down the shoulder and slowly tip the head towards the left.
Keep the face pointing forward and remain in the position for about 5 seconds.
Repeat the same procedure on the other side as well.
Repeat the exercise 10 times

Exercise - 3

Keep a sheet of newspaper flat on your palms.
Now, gradually crumple it to make a small ball.
Make sure that you crumple the ball as tight as you can.
Squeeze the ball for about 5 seconds, before releasing it.
Now, spread out your fingers as wide as possible.
Repeat the process about 8 to 12 times.

Exercise - 4

Stretch the forearm muscles, to reduce the tension prevailing in them.
Now, join your hands in front of your chest, just like you do when you pray.
Keeping the arms flat together, raise the elbow. This would stretch the forearm muscles.
Remain in the position for about 10 seconds.
Lastly, shake the hand limps gently, to loosen them.
Repeat the exercise a few times.

Exercise - 5

Extend one of the hands straight in front of you.
With the tip of the second and third fingers, draw circles in the air, in a clockwise motion.
Make sure that the fingers are kept up and close together.
Repeat the process using the other hand.
Repeat the exercise a few times.

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