It’s not uncommon for professionals who spend extended periods of time typing, writing or using a computer mouse, to experience carpal tunnel syndrome. This condition is caused by pressure on the median nerve, which runs from forearm to the palm, resulting in numbness, tingling, or pain in the hand, wrist, and forearm.
Wrist exercises for carpal tunnel syndrome
If you are experiencing carpal tunnel syndrome or want to prevent its onset, performing wrist exercises can help. Here are some wrist exercises for carpal tunnel syndrome that you can do:
Basic wrist stretch
To do this exercise, extend your arm with your palm facing up. With your other hand, gently pull back your fingers until you feel a stretch in your wrist and hold that position for 15-30 seconds. Repeat the same stretch with the opposite hand.
Wrist flexor stretch
To do this exercise, extend your arm with your palm facing down. Use your other hand to gently press your hand down toward the ground until you feel a stretch in your wrist and hold that position for 15-30 seconds. Repeat the same stretch with the opposite hand.
Wrist extensor stretch
To do this exercise, extend your arm with your palm facing up. Use your other hand to gently pull your hand back until you feel a stretch in your wrist and hold that position for 15-30 seconds. Repeat the same stretch with the opposite hand.
Wrist rotations
To do this exercise, hold your arm out with your palm facing down. Slowly rotate your wrist in a circular motion for 15-30 seconds, then repeat the same motion with the opposite hand.
Hand squeezes
To do this exercise, hold a soft ball or stress ball in your hand and squeeze it for 5 seconds, then release. Repeat this motion for 10-15 repetitions with each hand.
Finger extensions
To do this exercise, extend your fingers out to a flat position and hold that position for 5-10 seconds, then release. Repeat this motion for 10-15 repetitions with each hand.
Preventing carpal tunnel syndrome
While performing these wrist exercises can help with carpal tunnel syndrome, it’s also important to avoid behaviors that can cause carpal tunnel syndrome, such as prolonged repetitive movements with your hands or poor posture while typing or writing.
Here are some tips to prevent carpal tunnel syndrome:
- Take breaks: Take frequent breaks when performing repetitive tasks and stretch your hands and wrists.
- Use good posture: Maintain good posture when typing, writing or using a mouse. Keep your wrists in a neutral position, with your elbows at a right angle and your shoulders relaxed.
- Use ergonomic equipment: Use ergonomic equipment, such as a keyboard and mouse, that allow your wrists to maintain a neutral position.
- Wear a wrist brace: Wearing a brace at night can help alleviate symptoms by keeping your wrist in a neutral position during sleep.
- Keep your hands warm: Cold temperatures can cause stiffness in your hands and wrists. Keep your hands warm by wearing gloves or keeping them covered with a blanket.
Conclusion
Carpal tunnel syndrome can be painful and affect your job performance. Performing wrist exercises and avoiding behaviors that can cause carpal tunnel syndrome is key to maintaining healthy hands and wrists. Incorporating these exercises into your daily routine can help prevent carpal tunnel syndrome and alleviate existing symptoms. Remember to take frequent breaks, use good posture and ergonomic equipment, and keep your hands warm to protect your hands and wrists from carpal tunnel syndrome.
