Ergonomic Exercises for the Wrist and Forearm (Carpal Tunnel Treatment)

Exercises for the wrist, hand and forearm can help to minimize the effect of Carpal Tunnel Syndrome. By performing these for five minutes every hour (or as needed) they can help significantly in minimizing the risk of developing CTS and other repetitive stress disorders. These exercise strengthen the wrist muscles, hand muscles, neck and shoulder muscles thereby improving the flow of blood to all affected areas.

For the Wrist

First make a loose fist with your right hand, then keep the palm in upward position and after that use the left hand to press it gently down against the clenched hand. Now resist the force of the left hand with the closed right hand for five seconds, but be sure that the wrist is kept straight. After that turn the right hand fist palm downwards and press it against the knuckles with the left hand for five seconds and after that finally, turn the right palm in such a way that the thumb-side of the fist is up and press down again for five seconds. After this repeat the same process with the left hand.

“Wrist Circles”

An easy way to treat yourself to some carpal tunnel therapy is the “wrist circle” method. Draw clockwise circles in air with the tips of second and third fingers, which are kept up and close together. After that repeat the same process with left hand.

Third easy daily exercise is to hold a hand straight up next to the shoulder with fingers together and palm facing outward, somewhat like a shoulder-high salute position. After that, bend the hand backward with the fingers still held together with the help of another hand and hold it for five seconds. After that open the fingers and thumb with the hand being in the same bent back position and hold it for five seconds. Now repeat the same process with another hand.

You can also see this video for example of 3 other carpal tunnel exercises that might be helpful:

For Neck and Shoulders:

First sit in upright position and then place the left hand on top of the right shoulder, then hold that shoulder down and slowly tip the head down toward the left, after that keep the face in pointed forward position or even in a slightly turned towards left and hold this stretch position gently for five seconds. Now repeat the same process with the other side.

Alternatively you could stand in a relaxed position with the arms at the side and raise the shoulders. After that squeeze the shoulders back and stretch them down. Finally press the shoulders forward. This helps to relieve pressure on the forearms and wrists.

For Forearms:

First stretch the forearm muscles which will reduce this the tension on the carpal tunnel and the median nerve. Now place the hands together in front of the chest with the fingers pointing upward just like in a prayer position. After that keep the palms flat together and raise the elbows to stretch the forearm muscles for ten seconds. Finally for few seconds shake the hand limps gently to loosen them. Repeat frequently.

For Fingers and Hand:

First bend and stretch the finger. After that clench the fingers of right hand into a fist tightly and then release them. Do this exercise for five times. Now repeat the process with the left hand.

For the thumb, first bend the thumb against the palm beneath the little finger for seconds. After that spread the fingers apart with the palm in upward position for five more seconds. Finally pull the thumb out gently and back for five seconds. Repeat this 10 times with each of the hands.

General Exercises

Use a combination of aerobic and resistance-training techniques that strengthen the muscles of back, arms and shoulders, there by reducing the weight, and ultimately improving the overall health of the body. As said by some experts the physically fit persons like the athletes, swimmers, joggers etc., are at lower risk to CTS.

Otherwise the use of a ergonomic chair and a fully ergonomic workstation will also help to prevent CTS and alleviate symptoms. For more info on that you can read our guide to the best ergonomic chairs in 2017 and our ergonomic workstation setup guide.