What is that ... tingly numb pain feeling in my hand and wrist? More than likely it is your median nerve, which controls sensations for the palm side of your thumb and fingers (except the pinkie) runs from your wrist to your forearm. It is encapsulated within the carpal tunnel, which is comprised of small bones. (Carpal comes from carpus, the Latin word for wrist.) Carpal tunnel syndrome occurs when this nerve becomes impinged, pressed, or squeezed within this bony tunnel. This can cause various symptoms including numbness, pain, tingling or a "funny feeling" in the fingers, hand, and/or wrist. Other classic symptoms include:
- Burning, tingling, or itching numbness in the palm of the hand and fingers, especially the thumb, index, and middle fingers
- Fingers that feel useless and swollen with little or no apparent swelling
- The need to "shake out" the hand or wrist upon waking
- Decreased grip strength
- Inability to grasp small objects
- Inability to distinguish between hot and cold to the touch
Carpal Tunnel Exercises
Carpal tunnel exercises can help prevent and ease the pain of carpal tunnel syndrome. While these exercises alone are not substitute for treatment and ergonomic positioning, they may offer some relief.
You can try this movement series at the start and end of your work shift, as well as during any breaks you take throughout the day.
Carpal tunnel exercises can help prevent and ease the pain of carpal tunnel syndrome. While these exercises alone are not substitute for treatment and ergonomic positioning, they may offer some relief.
You can try this movement series at the start and end of your work shift, as well as during any breaks you take throughout the day.
- Stand up straight and extend both arms straight out in front of you.
- Extend your wrists and fingers acutely as if they were giving a "stop" signal. Hold this position for 5 seconds.
- Now straighten your wrists while relaxing your fingers.
- Keeping your wrists straight, make a fist and squeeze it tightly. Hold for 5 seconds.
- Keeping your fists clenched, bend your wrists down. Hold this position for 5 seconds.
- Straighten both wrists and relax your fingers again.
- Repeat this series 5-10 times, then relax your arms by your sides.
Even if you haven't experienced the symptoms of carpal tunnel syndrome, these exercises are simple, easy and feel great for anyone who uses the computers, works with hand tools, sews, plays an instrument or does other repetitive hand/finger tasks. Don't wait until your hands and wrists cause you pain—take proactive steps today.
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