Healing Kitchen

Stretches for carpal tunnel

Performing a few gentle stretches and careful exercises every day can help relieve pain and gradually improve function in your hands and wrists. These same movements also double as preventive exercises, since toning and stretching the muscles and ligaments strengthens them against future injury.

You can do these exercises in any order you wish, and repeat each one as many times as you like. Do the exercises once a day, or even every hour; they take very little time and may provide instant relief.

  1. Lift your arms above your head and rotate them inward and outward.
  2. Extend your arms in front of you and circle your hands at the wrists. Circle them first one way, then the other.
  3. Hold your hands, palms up, in front of you and close your fingers into your palms. Open your fingers as far as is comfortable, feeling the gentle stretch for a few seconds, then close them again.
  4. Position your hands with your palms facing each other and press your fingertips together. Hold for a few seconds, then release.
  5. Hold one end of an elastic exercise band in one fist, palm up, with the other end securely held under your foot. Slowly flex your wrist against the resistance. Repeat ten times. Grip the band with your palm facing down and do the same thing. Repeat with the other hand. You can also do this exercise using a very light dumbbell.
  6. Wrap a rubber band around the fingers of one hand, from your thumb to your pinkie. Spread your fingers, hold for a few seconds, then release. Do the same on the other hand.
  7. Use a spring-style or foam hand exerciser to strengthen your hand and wrist muscles. Follow the directions for the specific product.
Date Published: 02/08/2006
> Printer-friendly Version