Carpal Tunnel Exercises with Weights

Carpal tunnel syndrome is a chronic condition that creates weakness in the hand coupled with numbness and possibly radiating pain. It is a compression of the median nerve, which controls the thumb and all the fingers except the little finger. Certain weight exercises can strengthen muscles to assist in relieving the compression of the nerve.

Extending the Hand

• Most problems with carpal tunnel syndrome are a result of repeated contraction of the hand. Even little contractions such as typing can become a chronic problem. When doing exercises with weights, you want to make sure the wrist and fingers are going through a full range of motion.
  Light weights used by the four fingers as you roll and unroll them will increase finger strength. Use a light weight that will not strain the wrist. Another effective exercise uses the resistance of a rubber band.
  A rubber band around the fingers can strengthen the fingers and improve flexibility. You can place the rubber band around all the fingers or select fingers. If you experience pain at the base of the thumb, exclude it from the exercise.

Chinese Exercise Balls

• Chinese exercise balls also improve hand dexterity and strength. This is a low-impact workout with two metal balls that are usually about two inches in diameter. Hold both balls in the same hand and rotate them in a circular direction. Alternate between clockwise and counter-clockwise motions. The key with using Chinese exercise balls is to keep them far enough apart that they do not clank together. You know that you are mastering them when the little bells within them chime harmoniously.
  These are slightly weighted at a little over one pound. This is enough weight to create an endurance workout when done properly.

Don't Do These

• Part of the problem for people trying to rehabilitate carpal tunnel syndrome is they do the wrong exercises and increase stress and strain increasing pressure on the median nerve. Doing power clean lifts or upright rows can place the wrist in a highly stressed, unnatural and compromised position. Close-grip bench presses and wrist curls with you sitting compromise the wrist's stability.
  If you are suffering from carpal tunnel syndrome, talk to your doctor about these exercises before adding them or continuing to use them in your exercise routine. If your daily routine involves high-risk activities such as typing or gripping for extended periods of time, you may want to stay away from these exercises to prevent more problems.