Exercises for Carpal Tunnel Relief
These exercises will help reduce the frequency and severity of pain from carpal tunnel syndrome by stretching and exercising the forearms.
Carpal tunnel syndrome is a fairly common workplace injury in the United States. It can be very painful, making it difficult to do simple office tasks like typing or writing. It's also notoriously difficult to recover from - the median recovery time is anywhere from 25 to 27 days depending on which study you refer to. People often turn to surgery to help make the pain go away, and that's a great method for more extreme cases.
For more mild forms of carpal tunnel, however, it may be beneficial to do some exercises and stretching of the forearms to help prevent the need for surgery. Here are some stretches you can try to help manage your carpal tunnel pain before it gets to such a severe level.
Repeat the below sequence 10 times for optimal relief. Continue to do this daily for as long as necessary. In addition, it may help to use a carpal tunnel brace or a carpal tunnel night splint for your symptoms. They allow the fingers and hands to be held in a neutral position so that carpal tunnel symptoms can dissipate while you sleep.
Start by holding out your arms as straight as possible and bringing the fingers and palms directly upwards, as shown in the picture. Hold for 5 seconds
Next, point your wrists straight forward, and then relax only the fingers. Try not to bend the wrists at all. Keep the fingers relaxed for 5 seconds.
Thirdly, bring the fingers into a fist and squeeze as hard as you can, hold this for 5 seconds as well.
Next, while keeping the fists balled, bend the hands downward at the wrist. Keep the arms straightened. Hold for 5 seconds.
Straighten your wrists again and relax just the fingers one last time, then start from the beginning. Again, do this about 10 times for as many consecutive days in a row as you can, and you should start seeing improvement in your carpal tunnel symptoms.
As with any exercise routine, don't continue if the pain is severe or uncomfortable. You should contact your doctor if you have any questions about your carpal tunnel pain before attempting any exercise or stretching regimen. Though this may be beneficial, and seems pretty harmless, the risk of injury is still there. Please take caution if you decide to try this routine! Don't overstretch your muscles or tendons.