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If you think you’re beginning to have trouble with carpal tunnel syndrome, carpal tunnel exercises may help avoid the problem before it gets too bad. There are lots of exercises out there that may help you avoid or at least relieve symptoms of carpal tunnel syndrome, but the best way to figure out which ones are going to work best for you is to simply try them all. With the exercise that decompresses your median wrist nerve, though, you may actually experience instant relief from pain or discomfort for up to four hours.

You may experience different results depending on who you are, but give it a try; it just might help. If you find an exercise or two that works for you, they may make your problem small enough that you can live with it. To get to put where this is going to happen, though, let’s work on avoiding carpal tunnel syndrome entirely. Doing the median nerve decompression of the wrist is the way you begin.

First

There are six different steps to this exercise, and first, you simply make a fist. When you make this fist, place your thumb over your fingers and hold it this way for at least five seconds. Once the five seconds has gone by, open your hand up and stretch your fingers out as much as possible.

After another five seconds, you’ll have move into a backward flex. Keep your wrist straight and see how far you can bend your hand back towards your forearm. The first few times around you will feel a lot of tension in the middle of your hand, so you may want to cut this down to just 3 seconds. Once it feels more comfortable move up to the initial 5 seconds.

Second

These next three carpal tunnel exercises definitely feel good when you do them. Well, at first the stretching will be difficult, but it will get easier the more you do it. Make a large “L” with your thumb and index finger. Keep all the rest of your fingers adjacent to the index finger and stretch the thumb. Hold it out for as long as you can. Normally it’s only about 5 seconds, but I noticed if you do it longer, the next time around is a lot easier.

Now that everything is in place, keep your wrist straight and sway your hand to the right. If you don’t understand that, then hold your hand to your face with fingers together and try to get your hand to a 90 degree angle. Most likely you won’t be able to which okay, but this will help you understand how the exercise works. After 5 seconds move your hand in the opposite direction.

What You do Last

You never want to be in pain, but it’s okay to give yourself a little “pushing” help with your other hand when you’re doing these exercises to increase the stretch. If you’re turning your hand and your wrist is straight, you can try pulling your thumb back a little bit. It’ll give you some extra pressure and will also help with the effects of the exercise itself — although again, don’t overdo it. At the end of the exercises, your wrist should feel significantly better. If it doesn’t, you may want to consult with your doctor to get appropriate intervention.

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