Know The Best Exercises For Carpal Tunnel To Ease Your Pain And Numbness

By Author: Harbor Physical Therapy
Total Articles: 8
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If you are someone who's mild or middling signs of carpal tunnel syndrome, you may get some advantage from some of the simple yet Best Exercises for Carpal Tunnel.

Know Before You Attempt

When you try these hand exercises to tackle carpal tunnel syndrome, know that this is not like making a trip to the gym to lose weight. You need not follow the whole mantra of "No pain, no gain". When that hurts, go on to take the break. When you push it, you might make your signs much worse.

With that said, let's take a look at some of the exercises you may follow-

Shake That Out

It's one of the super easy exercises. It is especially handy at night, where your symptoms may get worse. For example, when one wakes up with numbness or pain, one can shake your hands to get a bit of relief.

The Fist to Stop Sign

• Make the Fist.

• Slide the fingers up until your finger point towards the ceiling, as if you are telling an individual to stop.

• Repeat about 5 to 10 ...
... times.

The Fist to The Fan

• Make the Fist.

• Fan the fingers, outstretch them till you can.

• Repeat it about 5 to 10 times.

The Thumb Touches

• One after one, touch a tip of every finger to the tip of the thumb, so they go on to make O-shape.

• Repeat several times.

The Basic & Simple Wrist Stretches

• One can sit at a table.

• Rest the elbow alongside your arm on a table and then let the wrist hangover aside, the palm facing upwards.

• Begin with the hand in the neutral and straight position.

• Bend the hand towards yourself, so the fingers point up through the ceiling.

• Hold for about 5 sec.

• Then return to the straight.

• Bend the hand away, so the fingers point at the floor.

• Then hold for about 5 seconds.

• And return to the neutral position.

• Then, repeat about 10x.

Tendon Gliding

This is the exercise that you will move the hands and fingers through a series of distinct positions.

Nerve Gliding

Much like the last exercise, one will move through series of positions when it comes to nerve gliding. Again, move smoothly and go slow.

Other Handy Exercises

• Wrist curl, wrist resistance, & hand squeezes for your grip strength are some of the other exercises to try.

• Wrist Flex and Extend is another handy exercise that can help your pain ease and get back to normal.

Physical Therapy