Wrist exercises are essential for anyone who is experiencing carpal tunnel syndrome. This condition happens when the median nerve in your wrist is compressed, leading to pain, numbness, and tingling. But the good news is that carpal tunnel exercises can help relieve the symptoms and improve the overall health of your wrist. Let’s take a closer look at some of the most effective wrist exercises for carpal tunnel.
Wrist Flexor Stretch
Start by extending your arm in front of you and pointing your fingers downward. Use your other hand to gently press your fingers towards your body, holding for 15-30 seconds. Repeat this stretch 2-4 times.
Wrist Extensor Stretch
Extend your arm in front of you and point your fingers upward. Use your other hand to gently press your fingers towards your body, holding for 15-30 seconds. Repeat this stretch 2-4 times.
Wrist Flexor Strengthening
Hold a light weight in your hand, such as a small dumbbell or a can of soup. Rest your forearm on a table with your wrist hanging off the edge. Slowly bend your wrist up towards your body, then lower it back down. Do 2-3 sets of 10-15 repetitions.
Wrist Extensor Strengthening
Hold a light weight in your hand. Rest your forearm on a table with your wrist hanging off the edge. Slowly bend your wrist down towards the floor, then lift it back up. Do 2-3 sets of 10-15 repetitions.
Finger Flexor Strengthening
Hold a small rubber ball or a stress ball in your hand. Squeeze your fingers around the ball, holding for a few seconds before releasing. Repeat 10-15 times for 2-3 sets.
Finger Abduction
Spread your fingers apart as far as possible, then bring them back together. Repeat this movement 10-15 times for 2-3 sets.
Thumb Flexion
Hold your hand in a thumbs-up position. Slowly bend your thumb towards your palm, then straighten it back up. Repeat this movement 10-15 times for 2-3 sets.
Thumb Extension
Hold your hand in a thumbs-up position. Bend your thumb backwards towards your wrist, then straighten it back up. Repeat this movement 10-15 times for 2-3 sets.
Wrist Radial Deviation
Hold a light weight in your hand. Rest your forearm on a table with your palm facing down and your wrist on the edge. Slowly lift the weight up towards the ceiling, then lower it back down. Do 2-3 sets of 10-15 repetitions.
Wrist Ulnar Deviation
Hold a light weight in your hand. Rest your forearm on a table with your palm facing up and your wrist on the edge. Slowly lift the weight up towards the ceiling, then lower it back down. Do 2-3 sets of 10-15 repetitions.
These wrist exercises are just a few of the many ways to help alleviate carpal tunnel symptoms. Incorporate them into your daily routine and start experiencing a healthier, pain-free wrist today!
