Carpal tunnel syndrome is a painful and debilitating condition affecting the hand, wrist, and arm caused by the compression of the median nerve in the wrist. One of the most common causes of median nerve compression is repetitive use of the hand and wrist, particularly in tasks that require repetitive motions such as typing, assembly line work, or using vibrating tools, which causes the swelling of the tissues in the carpal tunnel and compress the median nerve.
Fortunately, there are several exercises that can be done to alleviate the symptoms of carpal tunnel syndrome. One of the most effective types of exercises are finger exercises.
In this article, we will give you 5 finger exercises that can help relieve carpal tunnel symptoms for mild to moderate cases.
Finger Extensions
Finger extensions are a great way to strengthen the muscles and tendons in the fingers and hand. To do this exercise, begin by holding your hand in a relaxed position with your fingers together. Slowly extend your fingers out as far as you can, holding them in this position for five seconds before relaxing them back to their original position. Repeat this exercise ten times on each hand.
Finger Taps
Finger taps are another great exercise for carpal tunnel syndrome. This exercise involves gently tapping each finger individually against your thumb. Start by tapping your index finger against your thumb and then move on to your middle finger, ring finger, and pinky finger. Repeat this exercise ten times on each hand.
Wrist Rotations
Wrist rotations are a simple yet effective exercise that can help improve mobility and flexibility in the wrists. Hold out your arm out in front of you, with the palm facing down. Slowly rotate your wrist, so that your palm faces up and then continue rotating until your palm is facing down again. Repeat this exercise ten times on each hand.
Finger Curls
Finger curls are an excellent way to strengthen the muscles in the fingers and hands. Begin by holding a small dumbbell in your hand. Curl your fingers around the weight with your palms facing up, then slowly curl the weight to your palms and roll it down. Repeat this exercise ten times on each hand.
Wrist Flex or Stretch
These wrist stretches are a great way to improve flexibility and relieve tension in the hands and wrists. Start by holding your hand out in front of you with your palm facing up. Then, use the other hand to pull the fingers back. You should feel a stretch in your forearm. Hold this stretch for ten seconds before releasing and repeating on the other hand. You can do this two to four times on each hand.
Other Methods for Carpal Tunnel Syndrome Relief
In addition to these exercises, there are several other things you can do to relieve the symptoms of carpal tunnel syndrome. One of the most important things is to take frequent breaks throughout the day to rest your hands and wrists. Wear a wrist brace or wrist splint at night to ensure your wrist stays in a neutral position throughout the night. During the day, while you are working, wear a support strap, and see if that works to relieve your symptoms. Both of these tools can effectively help relieve pressure on the median nerve.
Two other important factors to consider are your posture and work station ergonomics. Poor posture and a poorly set up work area can contribute to carpal tunnel syndrome, so it is important to sit up straight and maintain good posture throughout the day. You can also research and purchase an ergonomically correct chair, desk, keyboard, mouse pad, and more, depending on your needs. Additionally, avoiding repetitive motions when possible and taking breaks when performing repetitive tasks can help prevent the onset of carpal tunnel syndrome.
Treatment for Carpal Tunnel Syndrome in Miami Lakes and Plantation, FL
Carpal tunnel syndrome is best treated by an orthopedic surgeon specializing in hand and wrist or upper extremity conditions. Give your hands the best top-of-the-line treatment, the kind provided by Dr. Tosca Kinchelow at The Orthopaedic Hand and Arm Center. Dr. Kinchelow has extensive training and experience in the treatment of all hand and wrist problems, as well as elbow and shoulder conditions.
We regularly treat patients with sports injuries and work-related injuries in our Miami Lakes and Plantation clinics. To schedule an appointment, call our office today at (954) 635-5300, or use our convenient online request form.
