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Exercises to Prevent and Ease the Pain of Carpal Tunnel Syndrome

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Updated June 05, 2014

Hand pain...
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Carpal tunnel syndrome occurs when the median nerve is compressed at the wrist. It is a common disorder in people who spend most of their day typing, writing, and doing repetitive wrist motions. Taking ergonomic measures and performing wrist stretches can help prevent carpal tunnel syndrome as well as reduce pain experienced by people who have already developed carpal tunnel syndrome.

Learn a simple exercise to help prevent carpal tunnel syndrome by performing the steps below. People with carpal tunnel syndrome can also benefit from this exercise. Learn the steps below and perform this easy exercise before starting work as well as during breaks throughout the day.

  1. Extend both arms straight out in front of you.
  2. Extend your wrists and fingers back (as if directing traffic to stop).
  3. Hold this position for 5 seconds.
  4. Now straighten your wrists and relax your fingers.
  5. With your arms still straight out in front of you, keep your wrists straight, make a fist, and squeeze it tightly.
  6. Hold this position for 5 seconds.
  7. Keep your fists clenched and bend your wrists down.
  8. Hold this position for 5 seconds.
  9. Straighten both wrists and relax your fingers again.
  10. Repeat this 9 more times.
You are now ready to begin your work day!

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