Carpal tunnel syndrome: exercises to ease hand and wrist pain

Repetitive wrist and hand motions can lead to painful carpal tunnel syndrome. If you take time for regularly scheduled breaks to do these exercises, it may help prevent the condition. Perform each one of the following exercises before you begin work, once an hour while you're doing a repetitive task such as typing, and at the end of the day before you go home.

Hold each move for 5 seconds. When you're done with all of the exercises, repeat the routine 10 times. End the session standing with your arms relaxed by your sides for 10 seconds. If you do these exercises regularly, as a habit, you could save yourself a lot of muscular pain.

Fist flex

1. Hold your arms straight out in front of you, then make fists with your hands and squeeze them tightly.
2.  Keeping your hands in fists, bend your wrists down at a 90 degree angle. You should feel a satisfying stretch in the muscles along your forearms.
3. Straighten your wrists, open your fists and let your relaxed fingers hang down.

Wrist flex

1. Hold your right arm straight out in front of you.
2. With your left hand, gently pull back your fingers until you feel a stretch in the bottom of your forearm. Ultimately, your wrist should be bent at a 90 degree angle so your fingers are pointing straight up.
3. Repeat the exercise with your left arm.

Muscle strengthener

1. Place a rubber band around your slightly separated fingertips.
2. Slowly spread your fingers, then close them, keeping a steady resistance against the rubber band. Repeat the exercise 10 times.

Forearm stretch

1. Press your right hand against a wall, with your fingers spread apart. Press your palm into the wall.
2. Slowly bring the tip of your right shoulder blade forward, turning your head to the left as you do so, until you feel a stretch in your arm.