5 best exercises for carpal tunnel syndrome

Carpal Tunnel Syndrome (CTS) can be a challenging condition to manage, but incorporating targeted exercises into your routine can help alleviate symptoms and improve hand and wrist function. In this blog post, we’ll explore a variety of exercises designed to stretch and strengthen the muscles in the hand and wrist, providing relief for those living with CTS.

Therefore,we have sorted 5 best exercises for carpal tunnel syndrome which are necessary for your hand

Wrist Flexor Stretch

a. Begin by extending your arm in front of you with your palm facing up.
b. Use your opposite hand to gently bend your wrist downward until you feel a stretch in the muscles of your forearm.
c. Hold the stretch for 15-30 seconds, then release.
d. Repeat on the other side.
e. Aim to perform this stretch several times throughout the day, especially after activities that aggravate your carpal tunnel syndrome symptoms.

Wrist Extensor Stretch

a. Extend your arm in front of you with your palm facing down.
b. Use your opposite hand to gently bend your wrist upward until you feel a stretch in the muscles on the back of your forearm.
c. Hold the stretch for 15-30 seconds, then release.
d. Repeat on the other side.
e. Like the wrist flexor stretch, aim to perform this stretch multiple times a day to help alleviate tension in the wrist and forearm muscles.

Finger Stretch

a. Extend your arm in front of you with your palm facing down.
b. Use your opposite hand to gently press the fingers of your extended hand back towards your body until you feel a stretch in the palm and fingers.
c. Hold the stretch for 15-30 seconds, then release.
d. Repeat on the other hand.
e. This stretch helps to improve flexibility in the fingers and reduce stiffness in the palm of the hand.

Hand and Finger Tendon Gliding Exercises

a. Start with your hand in a relaxed, neutral position.
b. Slowly curl your fingers into a fist, then straighten them out as much as possible.
c. Spread your fingers apart as wide as you can, then bring them back together.
d. Perform each movement slowly and deliberately, focusing on stretching and strengthening the muscles and tendons in the hand and fingers.
e. Aim to complete 10 repetitions of each exercise, several times a day.

Thumb Stretch

a. Hold your hand out in front of you with your palm facing down
b. Gently pull your thumb back towards your wrist until you feel a stretch along the inside of your forearm and thumb.
c. Hold the stretch for 15-30 seconds, then release.
d. Repeat on the other hand.
e. This stretch targets the muscles and tendons responsible for thumb movement, which can become tight and inflamed in individuals with CTS.

Conclusion:

Incorporating these exercises into your daily routine can help alleviate symptoms of Carpal Tunnel Syndrome and improve hand and wrist function over time. However, it’s essential to listen to your body and avoid overexertion, as pushing too hard can exacerbate symptoms. If you’re experiencing persistent pain or discomfort, be sure to consult with a healthcare professional for personalized guidance and treatment recommendations. With consistency and dedication, these exercises can be valuable tools in managing CTS and promoting overall hand and wrist health.