Carpal Tunnel Syndrome Exercises Help
By Mary Ann Wilson, RN
Here are four Carpal Tunnel Syndrome exercises to help alleviate the symptoms of this condition. Keep the wrists as straight as possible while you perform these movements.
1) Grasp Exercise: First, make a fist, being sure each finger joint is bending as much as possible. Then open the hand and stretch the fingers wide. Repeat several times.
2) Finger Spread: Rest your hand, palm down, on a table or other flat surface. Spread your fingers wide apart and hold for several counts. Next, bring the fingers back together. Repeat several times.
3) Long and Short Flexors Exercise: Place one hand, palm up, on a table or thigh (being sure the wrist is straight). Cover all fingers, except the index finger, with the other hand. Bend the index finger toward the palm of your hand 3 to 5 times. Continue to isolate one finger at a time, lifting it 3-5 times toward the palm. Change hands and repeat on the other side.
4) Jim Strandy Cadence: This exercise helps glide tendons through the carpal tunnel. Start with the palms facing each other approximately 8 inches apart. The fingers should be pointing straight up. Begin by keeping the knuckle joints of the fingers straight and bending the middle and end joints of the fingers until the tips of the fingers touch the pads of the hands (at the base of the fingers). Next, bend at the knuckle joints and curl the fingers under even more, making a fist. Finally, make a “flat table” by straightening the middle and end joints of the fingers out, extending fingers out from the knuckle joints. Then return to the starting position with the fingers straight and pointing up (palms facing.)
Finish these exercises by wiggling the fingers out to release any tension. Repeat each of the above exercises 1 – 3 times, staying within your limits of comfort.