The Best Exercise for Carpal Tunnel

Millions of Americans are affected by Carpal Tunnel Syndrome (CTS) each year, but experts still aren’t entirely sure what the cause is. Theorized to be the result of repetitive hand motions, we know CTS results when excessive pressure is applied to the median nerve. The carpal tunnel houses the median nerve in a narrow passageway through the bones and ligaments that comprise the wrist.

Some of the symptoms of carpal tunnel syndrome include:

• Numbness
• Tingling (pins and needles)
• Swollen fingers
• Burning sensation in fingers
• Hand or arm weakness

3 Exercises That Help Carpal Tunnel Syndrome

There is no known prevention for carpal tunnel syndrome, but there are several exercises that reduce the likelihood of experiencing symptoms. These include:

The Prayer Stretch

1. Begin with your palms pushed flat together directly in front of your neck but below your chin.
2. Tentatively lower your hands towards the floor until you feel a mild to moderate stretch on the palm side of your forearms. It’s important to maintain the distance of your hands to your chest while doing this.
3. Hold for 15-30 seconds and repeat 2-4 times.

Spiders Doing Pushups on a Mirror

1. Begin with your fingertips touching. Thumbs pointed at the ceiling and fingers at the floor.
2. Slowly “steeple” your fingers, keeping all your fingers touching while widening your palm.
3. Continue widening and closing for 15-30 seconds and repeat 2-4 times.

Wrist Flexor Stretch

1. Begin with your arm extended in front of you, palm up.
2. Point your hand toward the floor while keeping your arm outstretched.
3. Gently bend your wrist with your other hand until you can feel the stretch in your forearm.
4. Hold for 15-30 seconds and repeat 2-4 times.

Carpal tunnel syndrome can be painful and debilitating to your daily life. Doing one or all of these exercises on a daily basis will lower the chances of CTS symptoms affecting you. If you’re already experiencing the symptoms of CTS, seeking help from a professional may help. For the most experienced medical care, contact The Mid-Maryland Musculoskeletal Institute today!