Your nerves should glide smoothly over your tendons and bones, says Carpal-Tunnel-Symptoms.com. However, repetitive activities such as texting, and sitting in the same position for prolonged periods can cause them to become pinched or trapped, leading to pain, tingling and numbness. By performing exercises to promote nerve and tendon flexibility, you can reduce the likelihood of them becoming trapped and inflamed, says Carpal-Tunnel-Symptoms.com.
Assisted Finger And Wrist Stretch
Raise your arm out in front of you with your palm facing the floor. Keep your wrist straight and use your opposite hand to gently bend the fingers towards your palm, says the TargetWoman health and lifestyle website. Hold for a second then return to the start position before bending your wrist, fingers and thumb back toward the top of your hand. Repeat several times on both hands.
This exercise helps the tendons that operate your fingers to glide smoothly over your bones. Hold one hand up with the palm facing away from you and your wrist straight, says TargetWoman. Keep your fingers straight and together, but stretch your thumb out the side. Then bend your fingers from the large base knuckles so your fingertips touch the middle of your palm. Hold for a few seconds and then return to the start position. Next, keeping your fingers as straight as you can, stretch your thumb out to the side and then bend your fingers down over your palm. Try to stretch your fingertips to your wrist. TargetWoman recommends repeating these two exercises 10 times each on both hands. Keep the wrist straight throughout these exercises.
Arm Raise With Wrist Flexion
The median nerve runs down your arm and, when inflamed, causes carpal tunnel syndrome. The Hand Health Resources website says to raise your injured arm out to the side with your palm facing forward. Your arm should be straight, but avoid locking your elbow. Slowly draw your arm back slightly behind you and stop when you feel a stretch down the inside of your arm. Bend your wrist so your palm begins to face the wall behind you. Hold this position for a couple of seconds, relax and repeat 10 times.
Increased Arm Raise With Wrist Flexion
Perform the median nerve glide exercise in Section 3. At the point where your arm is behind you with the palm facing the wall behind you, The Hand Health Resources website says to relax the wrist to about half the stretch. Then raise your arm slightly higher, but keep it below shoulder height. You should feel increased tension, but no pain in your outstretched arm. You can add to this stretch even further by tilting your head gently toward the opposite shoulder. Hold this for a couple of seconds and then relax and repeat 10 times.
Arm Stretch With Dropped Shoulder
According to the Hand Health Resources website, this exercise works the radial nerves in the backs of your hands. Stand with your arms by your sides and your palms facing behind you. Then, push one shoulder down toward the floor so the corresponding hand drops an inch or so. Keep your body upright--the movement should only come from your shoulder. In this position, bend your wrist back so your palm is facing up behind you and then raise your arm up and slightly out to the side so you feel a stretch down your forearm and into the back of your hand. Hold for up to 10 seconds then relax and do 10 repetitions. To increase the stretch, the Hand Health Resources website suggests that, when your arm is raised back and out, carefully tilt your head toward the opposite shoulder.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.