Carpal tunnel syndrome is a common condition that affects millions of people worldwide. This painful condition is often caused by repetitive hand movements, such as typing on a computer keyboard or using a mouse. If left untreated, carpal tunnel syndrome can lead to permanent nerve damage and loss of hand function. Fortunately, there are several simple exercises that can help relieve the symptoms of carpal tunnel syndrome and prevent further damage.
In this article, we’ll discuss the top 6 exercises you can try at home to help alleviate carpal tunnel pain.
1. Wrist Flexor Stretch
This simple yet effective exercise helps to stretch the muscles in your forearm, which can reduce pressure on the median nerve and alleviate carpal tunnel symptoms.
- Extend your arm in front of you with your palm facing up.
- Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your forearm.
- Hold for 1530 seconds, and then release.
- Repeat three times on each arm.
2. Wrist Extensor Stretch
Similar to the wrist flexor stretch, this exercise targets the muscles on the opposite side of your forearm.
- Extend your arm in front of you with your palm facing down.
- Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your forearm.
- Hold for 1530 seconds, and then release.
- Repeat three times on each arm.
3. Finger and Thumb Stretches
These exercises help to improve flexibility and strength in your fingers and thumb, which can reduce strain on the median nerve.
- Make a fist with your hand, and then slowly extend your fingers and thumb as far as you can.
- Hold for 5 seconds, and then return to the starting position.
- Repeat 10 times with each hand.
4. Nerve Gliding Exercises
Nerve gliding exercises help to mobilize the median nerve, which can reduce stiffness and pain associated with carpal tunnel syndrome.
- Extend your arm in front of you with your palm facing down and your fingers pointing towards the floor.
- Slowly flex your wrist, curling your fingers and thumb in towards your body.
- Continue to flex your wrist until your palm is facing you, and your fingers are pointing up.
- Slowly return to the starting position.
- Repeat 10 times with each hand.
5. Ball Squeezes
This exercise helps to strengthen the muscles in your hand and fingers, which can reduce pressure on the median nerve.
- Hold a stress ball or small rubber ball in your hand.
- Squeeze the ball as tightly as you can, and hold for 5 seconds.
- Release the squeeze, and then repeat it 10 times with each hand.
6. Tendon Gliding Exercises
Tendon gliding exercises help to improve the flexibility of the tendons and muscles in your hand, which can reduce strain on the median nerve.
- Start with your hand in a neutral position, fingers and thumb extended.
- Make a hook fist by bending your fingers at the middle knuckles, keeping your thumb straight.
- Next, make a full fist by bending your fingers and thumb into your palm.
- Finally, make a straight fist by bending your fingers and thumb over your palm, keeping your knuckles straight.
- Repeat 10 times with each hand.
Conclusion
Carpal tunnel syndrome can be a painful and debilitating condition, but with the right exercises and self-care techniques, you can find relief from your symptoms. The exercises mentioned above can help to stretch and strengthen the muscles in your hand and wrist, reduce inflammation and irritation, and improve your overall hand function. With a little patience and perseverance, you can regain your hand health and prevent further damage from carpal tunnel syndrome.
Are you thinking of other forms of carpal tunnel syndrome treatment? Then look no further than North Florida Hand and Wrist. With years of experience in hand and wrist surgery, our team of expert surgeons has the expertise and knowledge to diagnose and treat even the most complex cases of carpal tunnel syndrome. Don’t wait to seek treatment—Take the first step towards relief and recovery. Contact us today to schedule an appointment!
