Strength Building Exercises to Keep Carpal Tunnel Syndrome at Bay

Whether you work with your hands at a computer, artist’s palette,  athlete’s equipment, or heavy vibrating machinery like a jackhammer, you’re at risk for carpal tunnel syndrome.

If you develop this hand and wrist condition, you experience symptoms, including pain, numbness, and tingling. If the condition progresses, you might need to take off work to rest your hands and wrists.

At Twin Palm Orthopedics, our expert team keeps carpal tunnel syndrome from interfering with your life. Dr. Derek Farr and Dr. Nirav Gupta provide expert care and advice to new and existing patients living around the Ocala, Florida, area.

If you’re worried about carpal tunnel, it’s time to think about prevention. Some of the best tools for avoiding carpal tunnel syndrome are exercises to stretch and strengthen your hands and wrists. Let’s talk about how to keep your hands and wrists strong and pain-free.

Understanding carpal tunnel syndrome

It helps to understand what your carpal tunnel is and why this part of your body is so prone to problems. You have a carpal tunnel in each of your wrists. These narrow channels connect the base of your hand to your lower forearm.

When you use this area of your body, especially under repeated stress, swelling and inflammation narrow your carpal tunnel. The associated symptoms of pain, numbness, and tingling are all due to pressure on your median nerve that runs through your carpal tunnel.

Swelling in your carpal tunnel puts pressure on this nerve, resulting in uncomfortable symptoms. You can feel symptoms of carpal tunnel syndrome in your hand, arm, or in your shoulder. Your symptoms tend to worsen over time if you don’t take action to address the issue.

Strength-building exercises for your carpal tunnel

Our team offers treatment for carpal tunnel syndrome. In many cases, you can reverse the progression of this condition with strength-building exercises and stretches. Here are some activities to keep carpal tunnel syndrome at bay.

Wrist rotation

To stretch your wrists, move only your hands in a cross pattern, from up to down, then from left to right. Repeat at least four times to relieve pressure on your carpal tunnel.

Wrist resistance training

This exercise uses resistance to increase your forearm strength. Start seated at a table, resting your affected forearm, wrist, and hand on the tabletop, palm down. 

Position your other hand, across your knuckles at a right angle forming a plus sign with your hands. Then, raise your bottom hand, resisting with the other hand on top. Repeat this exercise several times.

Wrist curls

Do this exercise while seated or standing. You’ll need a 1-pound weight. If you don’t want to purchase a weight, canned goods can also work!

Keeping your elbows at your side, raise your forearm to make an “L” with your arm with your forearm parallel to the floor. Holding the weight palm down, start from a straight wrist position. 

Then, bend your wrist up before returning your wrist to a straight position. Repeat this movement 10 times as frequently as three times a day.

Grip strengthening

This exercise strengthens your hand grip. You’ll need a soft rubber ball. You can also use a rolled-up pair of socks.

Holding your ball, squeeze, and bear down for five seconds. Repeat at least 10 times as frequently as three times a day.

These exercises, as well as other stretches, interventions, and lifestyle changes, can prevent your carpal tunnel syndrome from becoming a significant health and wellness issue.

For more advice on preventing carpal tunnel and relieving early carpal tunnel symptoms, contact Twin Palm Orthopedics today. Schedule your initial consultation appointment online or call now to book.