Carpal tunnel syndrome affects millions of people across the country, causing numbness, stiffness, and pain in the fingers, hands, and wrists. Repetitive motion, as well as genetic factors, can lead to carpal tunnel syndrome. If you are experiencing symptoms, these simple exercises at home may help alleviate the discomfort. However, you should also make a physical therapy appointment for more treatment.
5 Simple Carpal Tunnel Syndrome Exercises
1. Fan It Out
This exercise is simple and can be done throughout the day.
- Make a fist.
- Fan your fingers out as far as possible.
- Repeat 10 times.
Another variation of this exercise is to point your fingers straight up rather than fanning them out.
2. Shake It Up
This exercise is particularly useful if you have tingling or numbness in your hands. You simply shake them out for two minutes to get some relief. Your physical therapy provider may suggest doing this several times a day.
3. I'm Okay
Make the OK sign by touching your index finger to the tip of your thumb, creating an O-shape. Repeat with each of the rest of your fingers, touching your thumb in the same manner. Then, repeat the sequence through all the fingers five times.
4. Spider on a Mirror
Begin with your palms together like you are going to pray. Spread your fingers as far out as possible, then separate your palms as you keep your fingers together. Hold for 30 seconds and then repeat several times. It may be helpful to do this exercise daily between physical therapy appointments.
5. Extend and Flex
With your palm faced down, extend your arm in front of you. Bend your wrist down toward the floor. Use your other hand to physically push your wrist further until you feel a stretch in your forearm. Stop if this causes pain. Hold for at least 15 seconds. Repeat three times. Then, repeat all the previous steps, only this time start with your palm facing up.
For pain relief strategies and services, reach out to us at Physical Therapy of Andalusia. With more than 39 years of experience in the industry, we can assist with a variety of ailments, including carpal tunnel syndrome, back pain, knee pain, neck pain, shoulder pain, and other issues. Located in Andalusia, AL, our physical therapists can also address work injuries and other physical rehabilitation needs. Call us today at (334) 222-5785 to schedule an appointment or visit our website for more information.