Do you ever experience pain, numbness or tingling in your hand or wrist? If so, you may be suffering from carpal tunnel syndrome, a condition that affects countless people in Singapore. It occurs when the median nerve, one of the major nerves that runs from the forearm to the hand, is compressed or squeezed as it passes through the carpal tunnel in the wrist. This condition can be caused by a variety of factors, including repetitive motions, injury and underlying health conditions.
Learn more: Five Common Causes Of Hand Numbness
While carpal tunnel syndrome can be a frustrating and debilitating condition that affects your daily life, there are some exercises you can do in the comfort of your home to ease the symptoms and improve strength and flexibility.
Keep reading to explore some simple but effective exercises that help you regain control of your hands and wrists.
Exercises for carpal tunnel syndrome
Engaging in specific exercises can be a helpful non-surgical treatment option for mild to moderate cases of carpal tunnel syndrome. These exercises are designed to provide relief and help the median nerve move more freely within the confines of the carpal tunnel, especially when used in conjunction with other conservative treatments such as making changes to daily activities or wearing wrist splints.
Incorporating these exercises into your daily routine may help you to regain your quality of life and avoid the need for carpal tunnel release surgery entirely.
1. Wrist stretches
Hold one arm out in front of you with the palm facing down. Use your other hand to gently press your fingers down toward the floor until you feel a stretch in your wrist and forearm.
2. Wrist flexor stretches
Hold one arm out in front of you with the palm facing up. Use your other hand to gently press your fingers down toward the floor until you feel a stretch in your wrist and forearm.
3. Wrist extension
Hold one arm out in front of you with the palm facing down. Use your other hand to gently pull your hand back toward your forearm until you feel a stretch in your wrist and forearm.
4. Hand and finger exercises
Squeeze a soft ball or a rolled-up towel in your hand for a few seconds, then release. Repeat this exercise 10 to 15 times with each hand. You can also try spreading your fingers apart as far as you can, and then bringing them back together again.
5. Prayer stretch
Place your palms together in front of your chest and make sure your fingers are pointing upward. Slowly lower your hands toward your waist, keeping your palms pressed together. Hold for 15 to 30 seconds, then slowly lift your hands back up to chest level.
6. Reverse prayer stretch
Place your palms together behind your back, but with your fingers pointing downward this time round. Slowly lift your hands upward, keeping your palms pressed together. Hold for 15 to 30 seconds, then slowly lower your hands back down.
7. Thumb flexion and extension
Hold your hand out in front of you with your palm facing up. Bend your thumb toward your palm, hold it for a few seconds, and then straighten it out.
8. Wrist circles
Hold your arm out in front of you with your palm facing down. Make a circle with your wrist by rotating it clockwise 10 to 15 times, then repeat counterclockwise.
9. Finger taps
Place your hand on a flat surface with your fingers spread out. Tap your fingers on the surface, starting with your index finger and moving down to your pinky finger.
10. Fist-to-stop exercises
Make a fist with your hand and then slowly open your hand until your fingers are straight out like a stop sign. Hold for a few seconds, then make a fist again.
Remember to do these exercises slowly and gently, and stop immediately if you experience any pain or discomfort. If you are unsure about how to do these exercises or how often to do them, consult a hand and wrist specialist in Singapore who will be able to guide you and offer advice.
Do not let carpal tunnel syndrome hold you back
With the right approach and a combination of non-surgical treatments, such as exercise, lifestyle modifications and the use of wrist splints or braces, relief is possible.
Learn more: 7 Factors That May Contribute To Carpal & Cubital Tunnel Syndrome
Note that these exercises may only provide temporary relief but seeking professional medical advice from a hand and wrist specialist is crucial to address the underlying causes of carpal tunnel syndrome and rule out other causes of pain or numbness in your hand and wrist.
Let Dr Jacqueline Tan at Advanced Hand, Wrist and Nerve Centre help you to manage your symptoms and overcome the problem.
