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5 Stretches That Can Ease Your Carpal Tunnel Pain

In this modern day and time, we spend nearly half the day doing nothing but typing and texting. And this the primary reason why most of us experience pain in our hands and wrists. Do you experience such numbness or fatigue? It may be an indication of an inflammatory disorder, known as the carpal tunnel syndrome, which often disrupts the nerves present within the hand due to repetitive stress.

Perhaps, the pain in your hands and wrists isn't due to the carpal tunnel syndrome, but rather due to excessive time spend on the desk, while working on the computer and typing all day long.In any case, these 5 stretches will help you get rid of the pain when repeated on a daily basis.

1. Grip Strengthening


Take a soft ball, you can find several stress relief balls in the market, but if you can’t just a grab a tennis ball or a hand putty even, and hold it in such a manner that the pads within your fingers have a firm grip over the ball. Then, all you have to do is simply repeat the exercise of squeeze and release.Do this exercise for at least ten minutes every day for effective results.


2. Wrist Extension


You can perform this exercise in both, seating or standing positions. All you have to do is stretch one arm in front your body, be sure to keep it directly at shoulder level as you stretch your fingers upwards. Now, hold your fingertips with the other hand, and very slowly, stretch them towards your torso.

Continuing stretching until you can feel the effect in the area under your wrist. Then, hold for at least 30 seconds before you perform the same routine on the other wrist.

3. Finger Flexion and Extension


In order to perform this move, you need sit upright in a chair with upper body placed directly atop your sit bones, while your spine must be in a straight position. Now, stretch out both your arms towards the front, with your palms facing down. Then, flex your fingers into a claw and try to stretch your finger as far apart as possible.

If you’re constantly sitting on a desk or working on the computer, be sure to repeat this exercise 10 times after every half an hour.

4. Forearm Stretch


You need a chair to form an upright seated position, with your upper body placed right atop your sit bones, and your spine in an erectly straight position. Now, stretch both your arms right in front of your body with your palms facing downwards. 

Then, stretch your fingers towards the walls, and continue stretching until you can feel the stretch gently rippling the muscles inside your forearms. Hold this position for at least 10 seconds before repeating again.

5. Wrist Flexion and Extension with Weight


Also known as a dumbbell stretch, this position requires to take a seating position and rest your forearm on the table with your palms facing downwards and your wrist hanging off. Then, take a light dumbbell in your hand and without breaking the contact between your forearm and the desk, try to flex your wrist upwards.

Gradually and slowly, bring your wrist downwards, and repeat this exercise at least 10 times. Lastly, repeat the entire routine, just skip holding the dumbbell with your palm placed upwards on the table.


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source：DisuppoSport，a Sport Protection Expert
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