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3 Easy Exercises to Prevent Carpal Tunnel Syndrome


Prevention is the best cure for any disease, and this saying couldn’t be truer when it comes to carpal tunnel syndrome. This terribly painful and disabling condition affects 5% of the population and is very difficult to treat. Anyone, but particularly office workers, artists and manufacture workers can be affected by the condition. 

Carpal tunnel syndrome occurs when the median nerve (the nerve connecting the wrist and the palm, see diagram below) is compressed as a result of friction or inflammation.  

carpal tunnel diagram
For more information about the syndrome and treatment strategies, view our guide on what to do about carpal tunnel. In this article, however, we will focus on the exercises that can help prevent the tunnel syndrome.

Exercise 1: Flex and Extend

Step 1. Hold your arm straight in front of you, palms of facing down.
Step 2. Flex your wrist down so that the fingers point down. Use the other hand to increase the stretch.
Step 3. Hold for 15-30 seconds.
Step 4. Relax and extend the fingers.
Step 5. Now do the same in the other direction. Bend your wrist up so that your fingers are directed towards the sky, using your other hand to enhance the stretch.
Step 6. Hold for 15-30 seconds.

Step 7. Relax and extend the fingers.

Repeat 10 times. You can repeat the exercise up to 3 times a day.

Exercise 2: Tendon Workout

Step 1. Bend your elbow, but keep your wrist straight, your fingers together and pointing up, and your thumb relaxed.
Step 2. Curl your fingers in making an exaggerated fist, so that the fingertips touch the inside of palm.
Step 3. Straighten the fingers and make your hand into an L-shape.
Step 4. Fold your fingers with straight fingers, now making a flat fist with your thumb now tucked in.

Repeat 10 times, up to 2-3 times a day.

Exercise 3: Wrist Resistance Exercise

Step 1. Sit down at a table.
Step 2. Rest your left arm at the table, elbow bent, palm facing down.
Step 3. Put your right hand across the knuckles of the left hand at a 90-degree angle (your hands make a plus sign).
Step 4. Lift your bottom hand up, but keep it steady with your top hand.

Repeat a few times a day.

For even more exercises watch this BONUS VIDEO.

3 Simple Stretches to Prevent Carpal Tunnel Syndrome

Image source: nyq

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