Carpal Tunnel Exercise

Carpel Tunnel Syndrome

Carpel tunnel syndrome is one of the leading causes of hand pain and numbness. It occurs when the tendons located in the wrist become swollen. The swelling puts pressure on the median nerve in the wrist causing feelings of burning, numbness and pain. As the nerve becomes more compressed, the pain is often felt radiating up the arm.

This condition often requires surgery if the symptoms last for six months or more. Other types of treatments include medication, acupuncture, chiropractic care and exercise.

Carpel Tunnel Exercise

Exercises for carpel tunnel syndrome have proven to be most beneficial in cases that are mild. However, people with moderate cases of carpel tunnel syndrome and those whose symptoms have abated have also have had good results with exercise.

A series of six exercises for carpel tunnel was developed by Dr. Housang Seradge and a team of orthopedic surgeons. As a result of his testing, Dr. Seradge found that for patients with mild to moderate carpel tunnel syndrome that followed his exercise plan, two out of three of them did not need to have the surgery.

These six simple exercises, with illustrations can be found at Carpel Tunnel Exercises. Doing these exercisers as often as possible throughout the day will relieve some of the stress put on your wrists.

More Exercises for Carpel Tunnel

In addition to the exercises recommended by Dr. Seradge, there are other simple exercises you can do to relieve the symptoms of carpel tunnel syndrome.

Exercises for the Wrist

To strengthen the wrist muscles:

1. Take your right hand and make a loose fist.
2. Hold the fist in front of you with palm side facing upward.
3. Use your left hand to firmly press down on your right hand.
4. Keeping your right hand in the loose fist, resist the pressure of your left hand.
5. Sustain the pressure for about five seconds, making sure to keep your wrists straight.
6. Turn your right hand, still in the loose fist extended in front of you, so the palm faces downward.
7. Press down on the knuckles of the right hand with your left hand.
8. Hold the resistance for five seconds.
9. Turn your right hand, still in the loose fist extended in front of you, so your thumb is facing upwards.
10. Press down with your left hand.
11. Hold the resistance for five seconds.
12. Repeat the entire exercise with the left hand in a loose fist.

A second exercise for the wrist is wrist circles:

1. Extend the right arm outwards.
2. Keep the second and third fingers close together.
3. Draw circles in a clockwise direction in the air.
4. Repeat the exercise with your left hand.

A third exercise for carpel tunnel:

1. Draw your right hand up to your shoulder with your palm facing outwards and your fingers together.
2. Use your other hand to bend the fingers of your right hand backwards, making sure to keep your fingers together.
3. Hold that position for five seconds.
4. Release the hold keeping your right hand in position.
5. Open your thumb and fingers of your right hand wide, still holding it at the shoulder.
6. Hold the open position for five seconds.
7. Repeat the exercise with the left hand.

Exercise for Hand and Fingers

1. Bend and stretch each finger of the right hand.
2. Make a tight fist, hold and release.
3. Repeat this five times with each hand.
4. Bend your thumb into your palm under the little finger.
5. Spread your fingers and hold your hand with your palm facing upwards.
6. Hold the position for five seconds.
7. Gently pull the thumb outwards and back.
8. Hold for five seconds.
9. Repeat the exercise with the left hand.

Final Thoughts

By doing simple carpel tunnel exercises you may be able to prevent acquiring the painful condition. If you already have mild to moderate carpel tunnel syndrome, these exercises should help to reduce the symptoms you experience. If you have symptoms of carpel tunnel syndrome, seeking the advice of a doctor is always best.