The daily grind can get to you. Especially if you sit typing away at your work station 9 hours a day. This can lead to all kinds of health nightmares, one of the more scary ones being carpal tunnel syndrome. But fret not. There are exercises that can help relieve the pain. Mind you, the “no pain no gain” saying doesn’t apply here. So do these exercises when you’re not in pain and stop immediately if it hurts or feels uncomfortable. So, let’s learn.
1. Forearm stretch
To begin with, sit in an upright position in a chair. Your upper body should be directly over the seat and your spine in a neutral position. With your palms facing down stretch your arms directly in front of you. Now turn your fingers towards the walls on either side of you. You will feel a gentle stretch along your arm. Hold still for 5 to 10 seconds.
2. Wrist stretch
Do this in a sitting or standing position. Stretch one arm in front of your body at shoulder level with the fingers pointing upwards. Then grasp your fingers with your other hand and gently pull them towards your body till you feel your wrist stretch. Hold on for 20 to 30 seconds and then switch arms.
3. Finger flexion and extension
Sit upright in a chair and keep your spine in a neutral position. Extend your arms in front of you and keeping the palms facing downwards, flex your fingers inwards making a claw. Then spread your fingers as far apart as you can. Repeat this exercise 5 to 10 times every 30 minutes while doing computer or desk work.
4. Prayer stretch
This exercise is exactly what its name suggests. Do this standing with your palms held together as if you’re praying. Start with your hands in front of your chest and slowly lower them to your waistline, keeping them close to your stomach. You will feel a mild to moderate stretch under your forearms. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
5. Grip strengthening
Use a soft ball to do this exercise. We suggest a stress relief ball. Grasp it so the pads of your fingers are firmly holding the ball. Then simply squeeze and release. Repeat 5 to 10 times.
In severe case of carpal tunnel syndrome, a consultation with physiotherapists is recommended.
Many doctors believe that home physiotherapy service is a great option, as patients recover faster in the familiar surroundings of their home. Trusted by many, HealthCare atHOME’S home physiotherapy service is a great option for carpal tunnel syndrome patients. We offer a wide range of services including world-class medical equipment for all types of pain relief and rehabilitation at the convenience of your doorstep.