Carpal Tunnel Syndrome (CTS) affects approximately 5 percent of the global population, with a notably higher prevalence in women, who are three times more likely to experience this nerve condition than men. Characterized by pain, numbness, and tingling in the hands, CTS can significantly impact daily activities. Fortunately, a series of straightforward exercises may help alleviate these symptoms.
Understanding Carpal Tunnel Syndrome
Carpal Tunnel Syndrome occurs when the median nerve, which runs through the wrist, becomes compressed. This condition can result in discomfort that hinders various tasks, from typing on a keyboard to engaging in recreational activities. While it is crucial to consult a healthcare practitioner for a tailored treatment plan, incorporating specific exercises into daily routines can provide relief.
Experts recommend performing these exercises in sets throughout the day. It is normal to feel pressure in the hands, arms, or wrists during these movements, but they should not cause pain.
Effective Exercises for Relief
**Wrist Bend/Extension**
This exercise enhances movement in the hand and reduces pain and swelling. Rest your affected elbow on a table with your palm facing up. Gently bend your wrist forward to about 90 degrees and hold for five seconds. Then, bend it back as far as comfortable and hold again for five seconds. Repeat this sequence 10 times.
**Wrist Flexion**
Performing wrist flexion can also help alleviate discomfort. Extend your affected arm with your palm facing down. With your other hand, press gently on your hand, directing your fingers toward the floor. Hold the position for 15 to 30 seconds.
**Ball Squeeze**
To improve grip strength, hold a small, slightly squishy ball, such as a foam ball or tennis ball. Squeeze it for five seconds and then relax your grip. Repeat this exercise 10 times.
**Prayer Stretch**
This movement simultaneously stretches the wrists, thumbs, and fingers. Press your hands together at shoulder height and slowly lower them. Maintain the pressure for 30 seconds and repeat three times.
**Spider Stretch**
The spider stretch targets both the median nerve and the palmar fascia, a connective tissue in the palm. Place your hands in an upside-down prayer position while keeping your fingers and thumbs touching. Spread your fingers apart as wide as possible, gently pushing your wrists apart. Press your palms closer then widen them again. Repeat this five times.
**Hand Shakes**
To release tension, shake your hands for about 10 seconds, as if trying to dry them after washing.
**Finger Bend**
This exercise enhances finger movement. Raise your affected hand with fingers pointing up. Bend the middle joints of your fingers toward your palm, hold for five seconds, and repeat 10 times.
**Shoulder Rolls**
Tension in the shoulders can contribute to wrist discomfort. Stand tall with arms relaxed and roll your shoulders up and back. Repeat this action five times.
**Shoulder Blade Squeeze**
Activating the shoulder blades can alleviate strain in the arms and wrists. Stand with arms relaxed at your sides and squeeze your shoulder blades toward your spine. Hold for five seconds and repeat five times.
**Wrist Lift**
To strengthen forearm muscles, place your affected hand on a flat surface. With your other hand on top, apply downward pressure while pushing upward with the bottom hand. Hold for five seconds and repeat 10 times.
Incorporating these exercises into your daily routine can make a significant difference in managing the symptoms of Carpal Tunnel Syndrome. Always consult with a healthcare professional for personalized advice and treatment options.
