Carpal Tunnel Syndrome can occur whenever the wrists are involved in repetitive motions. Carpal tunnel can also occur if the hands do a job which requires them to stay in the same position for long periods of time. These can put pressure on the carpal tunnel. There are some exercises that health care professionals often use for treating carpal tunnel syndrome. These same exercises may be performed to prevent the onset of carpal tunnel.
Carpal tunnel exercises help to reduce tension on the carpal tunnel by stretching the muscles in the forearm. Be sure to discuss any exercises with your doctor before beginning. Some exercises may work better for some than others. There may be one or two that will be much more effective for your individual case. Some exercises may need to be performed before, after, or along with other treatment options. Consult your health care professional for which carpal tunnel exercises will work best for you.
There are two types of gliding exercises that may help treat or prevent carpal tunnel. Median nerve-gliding and tendon gliding exercises stretch tendons in and around the carpal tunnel and also help release some of the pressure on the median nerve. Researchers have mixed thoughts on the benefits of these two types of carpal tunnel exercises.
Tendon-gliding exercises keep the wrist in a fixed position. While the wrist stays straight the fingers are moved in and out of five various positions. This exercise needs to be done 3 to 5 times each day. These carpal tunnel exercises involve making different variations of fists and straightening the fingers out in between. For instance, after holding the fingers out straight, move them into a curved fist and back out. Remember to hold each position for seven seconds. After holding the fingers out straight then make a straight fist, once again holding it for seven seconds and then extending the fingers once again. Then make a full fist, hold for seven seconds then return the fingers out straight.
Median nerve gliding exercises are also repeated three to five times each day. Once again you’ll hold each position for seven seconds. This exercise is done by holding the wrist in a neutral position while moving the thumb around through six positions. Make a fist. Then straighten out the fingers and thumb. While bending the wrist back, move the thumb away from the palm of the hand. Turn the wrist so that your palm is pointed upward. Using the other hand, gently pull on the thumb away from the palm of the hand.