Carpal Tunnel Syndrome - Prevention
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Hand and Wrist Exercises for Prevention of Carpal Tunnel Syndrome
Hand and wrist exercises may help reduce the risk of developing carpal tunnel syndrome. Isometric and stretching exercises can strengthen the muscles in the wrists and hands, as well as the neck and shoulders, improving blood flow to these areas. Performing the simple exercises described below for 4 to 5 minutes every hour may be helpful.
Exercises for Carpal Tunnel Syndrome
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Wrists
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Exercise 1.
- Make a loose right fist, palm up, and use the left hand to press gently down against the clenched hand.
- Resist the force with the closed right hand for 5 seconds. Be sure to keep the wrist straight.
- Turn the right fist palm down, and press the knuckles against the left open palm for 5 seconds.
- Finally, turn the right palm so the thumb-side of the fist is up, and press down again for 5 seconds.
- Repeat with the left hand.
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Exercise 2.
- Hold one hand straight up shoulder-high with fingers together and palm facing outward. (The position looks like a shoulder-high salute.)
- With the other hand, bend the hand being exercised backward with the fingers still held together and hold for 5 seconds.
- Spread the fingers and thumb open while the hand is still bent back and hold for 5 seconds.
- Repeat five times for each hand.
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Exercise 3. (Wrist Circle)
- Hold the second and third fingers up, and close the others.
- Draw five clockwise circles in the air with the two finger tips.
- Draw five more counterclockwise circles.
- Repeat with the other hand.
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Fingers and Hand
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Exercise 1.
- Clench the fingers of one hand into a fist tightly.
- Release, fanning out the fingers.
- Do this five times. Repeat with the other hand.
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Exercise 2.
- To exercise the thumb, bend it against the palm beneath the little finger, and hold for 5 seconds.
- Spread the fingers apart, palm up, and hold for 5 seconds.
- Repeat five to 10 times with each hand.
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Exercise 3.
- Gently pull the thumb out and back and hold for 5 seconds.
- Repeat five to 10 times with each hand.
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Forearms (stretching these muscles will reduce tension in the wrist)
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- Place the hands together in front of the chest, fingers pointed upward in a prayer-like position.
- Keeping the palms flat together, raise the elbows to stretch the forearm muscles.
- Stretch for 10 seconds.
- Gently shake the hands limp for a few seconds to loosen them.
- Repeat frequently when the hands or arms tire from activity.
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Neck and Shoulders
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Exercise 1.
- Sit upright and place the right hand on top of the left shoulder.
- Hold that shoulder down, and slowly tip the head down toward the right.
- Keep the face pointed forward, or even turned slightly toward the right.
- Hold this stretch gently for 5 seconds.
- Repeat on the other side.
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Exercise 2.
- Stand in a relaxed position with the arms at the side.
- Shrug the shoulders up, then squeeze the shoulders back, then stretch the shoulders down, and then press them forward.
- The entire exercise should take about 7 seconds.
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Review Date: 04/01/2006
Reviewed By: Harvey Simon, MD, Editor-in-Chief, Associate Professor of Medicine,
Harvard Medical School; Physician, Massachusetts General Hospital
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