Carpal Tunnel Syndrome Exercise

Spending hours at the keyboard? You may begin feeling the discomfort of carpal tunnel syndrome, a disorder that can result from the overusing the hands and forearms on repetitive tasks. When the tendons in the carpel tunnel, a narrow passageway within the wrist, are over-used, they can swell and press on the median nerve that runs through the passage down into the hand. The pressure on the nerve can cause numbness, weakness, and aching pain. Performing the following exercises before each session at the keyboard can help.

For the Hand and Wrist

• Make a fist and hold it for a count of five. Release, and repeat with the other hand. This exercise will stretch and warm your hand muscles.
  To warm and stretch your wrists, hold your arm out in front of you, with the hand out straight and the fingers pointing forward. Slowly trace a circle in the air with your fingertips. Move clockwise, then counterclockwise. Repeat with the other hand.

For the Forearms

• Hold your hands in front of you, palms together and fingers pointing upward. Raise your elbows and press your palms together. You'll feel the stretch in your forearms. Hold for a five count, then relax. Repeat to warm up your forearm muscles.

For the Shoulders, Neck and Back

• While carpel tunnel isn't directly related to these areas, pain from carpal tunnel can cause them to become tense, stiff and painful.
  While sitting or standing, simply raise your shoulders toward your ears. Hold for a five count, then relax. Repeat.
  Raise your arms over your head, Grasp your right elbow with your left hand and gently pull your right elbow toward the left. You'll feel the stretch through your arm, shoulder, and back. Hold for a five count. Release. Repeat, grasping your left elbow with your right hand and stretching it toward the right.