Ergonomics > Carpal Tunnel Syndrome > Carpal Tunnel Syndrome Exercises



Carpal Tunnel Exercise:

Carpal tunnel Exercise like the wrist and hand exercises can help to minimize the effect of Carpal Tunnel syndrome. By performing the Carpal tunnel Exercise for five minutes once every every few hours can help a lot in minimizing the risk of Carpal tunnel syndrome.

The Carpal tunnel exercise like the stretching exercise strengthens the wrist muscles, hand muscles, neck and shoulder and there by improving the flow of blood.

Carpal Tunnel Exercise For Wrist:

Carpal tunnel exercise for wrist is that, first make a loose fist with your right hand, then keep the palm in upward position and after that use the left hand to press it gently down against the clenched hand. Now resist the force of the left hand with the closed right hand for five seconds, but be sure that the wrist is kept straight.

After that turn the right hand fist palm downwards and press it against the knuckles with the left hand for five seconds and after that finally, turn the right palm in such a way that the thumb-side of the fist is up and press down again for five seconds. After this repeat the same process with the left hand.

Second simple Carpal tunnel exercise is that which is called as wrist circles. According to this wrist circle draw clockwise circles in air with the tips of second and third fingers, which are kept up and close together. After that repeat the same process with left hand.

Third easy Carpal tunnel exercise is that first hold a hand straight up next to the shoulder with fingers together and palm facing outward, somewhat like a shoulder-high salute position. After that, bend the hand backward with the fingers still held together with the help of another hand and hold it for five seconds. After that open the fingers and thumb with the hand being in the same bent back position and hold it for five seconds. Now repeat the same process with another hand.

Carpal Tunnel Exercises For Neck and Shoulders:

Carpal tunnel exercises for neck and shoulders is that, first sit in upright position and then place the left hand on top of the right shoulder, then hold that shoulder down and slowly tip the head down toward the left, after that keep the face in pointed forward position or even in a slightly turned towards left and hold this stretch position gently for five seconds. Now repeat the same process with the other side.

Another carpal tunnel exercise for neck and shoulder is that to stand in a relaxed position with the arms at the side and raise the shoulders. After that squeeze the shoulders back and stretch them down. Finally press the shoulders forward.

Carpal Tunnel Exercise For Forearms:

Carpal tunnel exercise for forearms is that, first stretch the forearm muscles which will reduce this tension prevailing the muscles. Now place the hands together in front of the chest with the fingers pointing upward just like in a prayer position. After that keep the palms flat together and raise the elbows to stretch the forearm muscles for ten seconds. Finally for few seconds shake the hand limps gently to loosen them. Repeat this carpal tunnel exercise frequently.

Carpal Tunnel Exercise For Fingers and Hand:

Carpal tunnel Exercise for fingers and hand is that first bend and stretch the finger. After that clench the fingers of right hand into a fist tightly and then release them. Do this exercise for five times. Now repeat the process with the left hand.

Carpal tunnel exercise for thumb is that, first bend the thumb against the palm beneath the little finger for seconds. After that spread the fingers apart with the palm in upward position for five more seconds. Finally pull the thumb out gently and back for five seconds. Repeat the exercise for 10 times with each of the hands.

General Carpal Tunnel Exercise:

Carpal Tunnel Exercise in general is using a combination of aerobic and resistance-training techniques that strengthen the muscles of back, arms and shoulders, there by reducing the weight, and ultimately improving the overall health of the body. As said by some experts the physically fit persons like the athletes, swimmers, joggers etc., are at lower risk to Carpal Tunnel Syndrome.