Exercises I Can Do at Home for Carpal Tunnel

If you suffer from carpal tunnel syndrome, adding a few simple exercises to your daily routine may help to minimize the pain associated with the syndrome. These exercises work to stretch out the wrists, fingers and hands, keeping them flexible and less likely to cramp. If you experience carpal tunnel pain---or are just trying to avoid carpal tunnel syndrome in the first place---you should add these simple exercises to your routine.

Wrist Exercises

• The wrist is the most common place to develop carpal tunnel, so it is essential to stretch out the area regularly. For the first wrist exercise, make a loose fist with your left hand, keeping the palm facing up. Use your right hand to gently press down against the clenched fist. Try to let your left hand resist the pressure for about five seconds, keeping the wrist straight. Then, gently allow the wrist to bend to a comfortable angle. After one or two seconds, move the wrist back into a straight position. Unclench the fist, reverse hands and repeat the exercise. Not only does this carpal tunnel exercise strengthen the wrist muscles, it also improves the flexibility of the wrist.

  Next, do a series of wrist circles to combat the effects of carpal tunnel syndrome. Hold one hand in front of you, with your second and third fingers pointing up. The rest of your fingers can be folded gently towards your palm. Using your second and third fingers, draw five clockwise circles in the air. Then, draw five counter-clockwise circles in the air. Once you have finished, repeat the exercise with the other hand. This movement allows the wrist to rotate in a circular motion, stretching and soothing the muscles around the wrist.

Finger and Hand Exercises

• Carpal tunnel exercises for your fingers and hands are important because these joints often become stiff and painful. You will need to do a variety of bending and stretching exercises to keep these joints flexible and loose. To begin, clench the fingers of your left hand into a tight fist, holding for about three seconds. Then, release all your fingers, stretching them out as far as you can. Repeat this exercise five times on the left hand, then five times on the right hand. Not only does this exercise provide a good stretch for your fingers, it also stretches out any cramps you may have in your palms.

  Next, you'll need to do a special exercise to provide a good stretch for your thumb. Use your right hand to bend your left thumb against the palm and toward the little finger. Hold the thumb in this position for about three seconds. Then, gently pull the thumb in the opposite direction, bending it back to a comfortable stretch. Repeat this exercise five to ten times with the left thumb, and then five to ten times with the right thumb.

  This last exercise is a good combination exercise for carpal tunnel syndrome, because it stretches the wrists, hands and fingers at the same time. Sitting or standing straight up, extend both arms straight in front of you. Hold your hand straight up, palms facing to the front. Hold this position for five seconds. Then, straighten your wrists so your hands are pointing down. Allow your fingers to relax and fall downwards. Hold this position for five seconds. Curl your fingers into a tight fist with both hands. Carefully bend both wrists down, so your fists are pointing toward the floor. Maintain this position for five seconds. To finish, straighten your wrists again, allowing your fingers to relax once more. Stay in this position for five seconds, and then release your arms to hang loosely at your side and shake them out gently.