If you make your living with your hands, you can't afford to be sidelined with carpal tunnel syndrome. As soon as you start experiencing pain, weakness or tingling in your wrists, you need to seek medical care. In addition to the treatment you receive from your physician, there are some simple things you can do at home. These home exercises will help alleviate the pain and weakness in your wrists so you can get back to work.
Exercise Your Wrist
You might think that moving your wrist around would only aggravate the problem. But, stretching exercises can relieve the pressure and pain associated with carpal tunnel syndrome. Here's how to stretch your wrists.
- Sit down with your feet planted firmly on the floor and your back straight.
- Raise your arms, place them straight out in front of you with your palms facing down.
- Inhale deeply and make fists with your hands.
- Exhale, bend your fists towards the floor and hold that position for about 5 seconds.
- Move your hands back to the starting position.
- With your arms still stretched out in front of you, rotate your fists in a circular pattern 10 times.
- Unclench your fists, and stretch your fingers out.
- Move your hands up until they're in the "stop" position.
- Relax your hands and wiggle your fingers.
- Repeat this exercise several times a day.
Try Thumb Stretches
If your thumbs are affected by carpal tunnel syndrome, you may notice a great deal of pain when you try to move them. You can alleviate the discomfort by stretching your thumbs. Stretching will also loosen the muscles and improve the circulation in your thumbs.
- Sit down and place your hand, palm down, on a flat surface.
- Stretch your fingers out as wide as they'll go.
- Grasp your thumb with the opposite hand.
- Firmly pull your thumb away from the index finger as far as it will go.
- Stop when you feel a mild stretch.
- Hold the position for about 10 seconds.
- Now lift your thumb up off the table and hold it for another 5 seconds.
- Repeat several times and then move to the next hand.
Carpal tunnel syndrome can make it painful to move your wrists. If your work involves your hands, you need your wrists to move freely. If you're experiencing pain, weakness or tingling in your wrists, be sure to consult with your physician like one Hand Rehabilitation Specialists. The exercises listed above will help relieve the pain and discomfort you're experiencing.