You can find countless information on the internet about how to combat carpal tunnel syndrome. The market is full of offers for expensive ergonomic pads, special vertical mice, or braces. But the truth is that these aids will not solve your problem – they may slightly alleviate or postpone it, but they will not remove the root of the problem.
Basic rule: The real solution is an active approach. You must regularly strengthen and stretch your wrist. Without movement and muscle work, the condition will not improve.
How to stretch your wrist (Stretching)
Stretching loosens stiff muscles and tendons in the forearm that press on the nerve in the carpal tunnel. Perform them several times a day during working hours:
- Palm up stretch (Stop): Extend one arm forward, elbow straight, fingers pointing up. With the other hand, gently press on the fingers towards your body until you feel a pull in your forearm. Hold for 15–30 seconds and switch hands.
- Palm down stretch: Extend your arm forward, turn your palm down and point your fingers towards the ground. With the other hand, pull the back of your hand closer to your body. Again, hold for 15–30 seconds.
- Wrist circles: Relax your hands at the wrists and slowly rotate them in one direction and then the other. Make smooth and slow movements.
How to strengthen your wrist and forearm
Weak forearm and hand muscles cannot properly stabilize the joint during daily typing on the keyboard. Incorporate these exercises into your daily routine:
- Isometric press: Join your palms in front of your chest as if in prayer and press them firmly against each other for 5–10 seconds. Then release. Repeat 5 times.
- Strengthening with light weight: Take a small dumbbell (or a bottle of water) in your hand, place your forearm on the table so that your wrist extends over the edge, and slowly lift your hand up and down.
- Squeezing a stress ball: Regularly squeezing a soft ball helps strengthen your grip and activate the muscles of your palm and fingers.
Prevention is paramount
Remember that the best treatment is prevention. Every hour at the computer, take a break, stretch, loosen your fingers, and give your hands a well-deserved rest.