To do these exercises, you need to move your fingers or wrists through the steps, making sure your wrist stay at its natural state. The objective of this set of exercise is to make the tendons or nerves more flexible and stretchable, ranging from the shoulders, the forearms, the wrist, and lastly the fingers.
Fist Flexing Exercises
1) Straighten your arms and fingers.
2) Crunch your fingers inwards and pull them straight, the hands should be straight here. Hold and then release your fingers. Rotate to the other hand.
3) Then, bring the right hand into a fist position and cover up the right hand with the left hand, pull into a straight line ahead. Both hands should now be seen in the center, which is in front of you. Hold and then release your fingers.
4) After this, square your shoulders and straighten your hands, push them downwards. Both hands should be side by side of your body. Feel the gravity pulling your arms downwards. Hold and then release your fingers.
5) A variation of Step 4 is to swing your hands, one at a time, to your front and back, while keeping your fist together. This also helps to flex the arms.
Median Nerve Exercises
1) Keep your arms and fingers straight in one line.
2) Curl your fingers into your palms and pull your wrist down into a hook, you should feel a stretch here. Hold and then release your fingers.
3) Next, bring the right hand into a fist position and cover up the right hand with the left hand, pull inwards. Hold and then release your fingers. Then rotate to the other side.
4) After this, straighten your fingers upwards and push them ahead with both palms open. You can also push at a wall. Feel the resistance. Hold and then release your fingers.
5) A variation of Step 4 is to use one side of the hand to pull the thumb of the other side of the hands inwards. Or you can also try spreading your fingers very widely using both hands at the same time.
During both type of exercises, hold these positions for 10 seconds each, and then repeat the flow. The best way is to stretch your fingers and wrist after long hours of using your hand, so that the nerves can relax. You might feel some pain initially, that is because the muscles have been tensed. After each round of exercises, you can try washing your hands under running water, to soothe the stretched wrists.
Carpal Tunnel Syndrome exercises are designed to stretch the forearm muscles and reduce the tension felt at the tendons which passes through the median nerve. These exercises are most effective when combined with other forms of exercises on the shoulders and arms. The main purpose is to allow the hand muscles to stretch and then return to their normal state. There are Carpal Tunnel patients who report complete recovery after practicing daily wrist exercise and self massage.
Exercising your wrist areas may be the first step towards a consistent and full recovery on the symptoms of Carpal Tunnel Syndrome.
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