Range of Motion Exercises for Carpal Tunnel

Carpal tunnel syndrome is caused by the irritation of the median nerve that runs from the forearm into the hand. It can cause chronic pain, numbness, and tingling. It often occurs after repeated arm and hand motions, but is thought to be caused by structural forces within the carpal tunnel itself. Carpal tunnel syndrome can be prevented by warmup exercises before getting to work, much like athletes warm up before their events.

Hand and Wrist Exercises

• Gently stretch backward each finger of the left hand. Then, do each finger of the right hand.

  Clench the fingers into a fist and hold for a count of five. Then release. Repeat on the other hand.

  Straighten the wrist, holding outward, relax the fingers. Make a tight fist with both hands. Bend both wrists down while holding the fist. Count to five. Straighten both arms and relax the hands. Repeat 10 times, then let the arms hang and shake loosely.

  Make a fist with right hand, use the left hand to push down as you resist the force. Exchange hands, using the right hand to push down and resisting the force with left. Hold for five seconds.

  Draw clockwise circles with your wrist, first one hand, then the other.

  Draw right up to the right shoulder, facing outward. With the left hand push back on the fingers, bending them toward the shoulder. Hold for five seconds. Release. Spread the fingers of the right hand at shoulder level. Hold for five seconds. Release. Repeat with the other hand.

Arm Exercises for Carpal Tunnel Syndrome

• Extend both arms, with the fingers outward as if in a handstand position. Stretch forward with the arms. Hold for count of five.

  Extend arms out to the side, palms up. Extend the fingers and stretch through the elbows. Exhale, rotate the shoulders while turning palms upward. Repeat.

  Sit comfortably in a chair. Bend over and touch your right hand to your left foot. Extend the left arm back and up. Repeat with the opposite arm.

  Grasp a small can in the palm of your left hand. Lift the can upward, then downward, several times, by bending the wrist. Repeat with the other hand, until both hands have done 10 lifts.

Neck and Shoulder Exercises

• Sit in a comfortable chair. Place the left hand over the right shoulder and hold down while you stretch your neck to the left. Hold for five seconds. Repeat with other side.

  Stand in a relaxed position with arms at sides. Lift the shoulders and release several times. Then, squeeze the shoulders backward, and then downward. Release. Then, stretch the shoulders forward and hold. Release.