Regular wrist exercises are crucial in the prevention of carpal tunnel syndrome. The activity primarily helps strengthen the nerves and muscles surrounding the carpal tunnel or wrist. Below is a list of wrist exercises to do wherever, whenever.
7 Wrist Exercises to Strengthen Nerves
1. Warm-up Stretches
Stretches are necessary before starting any exercise. Warm-ups keep the nerves and muscles from being strained by sudden pulls. Rotate the wrist up and down and side to side 4 times. Stretch the fingers far apart, and then relax them. Do this 4 times.
2. Stretch Armstrong
This exercise deals with stretching the entire arms and fingers to enhance the flexibility of the wrist.
- Extend the arm straight in front.
- Ensure that the wrist is straight and the fingers are facing the floor.
- Spread the fingers slightly.
- Apply gentle pressure to the fingers by stretching or pulling them down as far as possible using the other hand.
- Upon reaching the maximum point of flexibility, hold it for 20 seconds.
- Do the same with the other hand.
- Perform this multiple times daily.
This is a very simple wrist activity on this list. This keeps the median nerve and flexor muscles of the hands from getting tight and cramped. Simply shake the hands like air drying it after washing. Perform this exercise 1 to 2 minutes each hour.
4. Spider Hand Push-up
This hand workout aims to stretch the median nerve, palmar fascia, and carpal tunnel structures. Start by putting the hands together like praying and spread the fingers as far as possible. “Steeple” the fingers by separating the palms while still keeping the fingers together.
5. Finger Stretching
Aside from doing wrist exercises regularly, taking short breaks from repetitive tasks that trigger carpal tunnel syndrome is also advisable. During these breaks, perform a simple and easy finger stretching exercise. To do this, make a fist and slowly slide the fingers until they point straight out. Or, release the fingers into a fan form and stretch them out as possible. Repeat this hand workout 5 to 10 times.
6. Desk Wrist Stretch
This hand workout improves wrist flexibility. Here’s how to do it:
- Stand next to a desk lower than the hip level.
- Position the palms on the desk with the fingers pointing towards you.
- Step backward to make sure the back and shoulders are relaxed. Secure the front of the wrist to achieve a good stretch.
- Keep this position for 15 to 30 seconds.
- Repeat 2 to 3 times.
7. Tennis Ball Squeezes
Tennis ball squeezes are great for sports enthusiasts who often exhaust their wrists, such as tennis or badminton players. This exercise improves grip strength. Just squeeze a tennis ball for 5 seconds, and then release. Repeat this on each hand 15 times with 3-second intervals after squeezing.
For more wrist exercises for carpal tunnel syndrome, watch this video from AskDoctorJo:
These wrist exercises are simple and easy. Practice doing them regularly to relieve symptoms of carpal tunnel syndrome, enhance wrist flexibility, and strengthen grip.
What other wrist exercises can you share with us? Leave them in the comments section.