Find Carpal Tunnel Relief with These 5 Carpal Tunnel Exercises
Stand back from a wall at arm’s length. Gently push your palm flat against the wall, holding it in that position for 15 seconds. After repeating this several times, place your palm flat against the wall again. This time, twist your wrist so that your fingers are facing downwards towards the floor. Repeat this movement 10 times.
Ball your hand into a fist, then un-curl your fingers, stretching them upwards as far as you can. Repeat at least 15 times until your fingers feel more limber. An alternative to this stretch is to fan out your fingers as far apart as you can.
WRIST FLEXOR STRETCH
Extend your arm out in front of you with the palm facing upwards. Then, by gently bending your wrist backwards, try to point your hand down towards the floor. Use your other hand to help bend your wrist a little farther, until you feel a mild stretch in your forearm. Hold this position for at least 15 seconds, repeating at least 10 times.
Bring your palms together in front of your chest so that you look like a praying Buddha statue (or yoga enthusiast). Then slowly lower your hands towards your waistline, keeping your hands close to your stomach and your palms together. Hold for 15 to 30 seconds, and repeat 10 times.
Remember that these carpal tunnel exercises, while helpful, are only temporary measures to control carpal tunnel pain and discomfort. Wearing a wrist compression sleeve can help to control the pain and swelling, guide circulation through the wrist, and provide support to the median nerve as it heals. Taking anti-inflammatory medications, applying ice to the area for 20-30 minutes a day, and elevating the wrist above the heart will also help to prevent carpal tunnel.