Stretches for carpal tunnel syndrome

Men's Fitness, Nov, 2003

WHETHER YOU'RE a cubicle jockey, a welder, or a pal gow dealer at a casino, the repetitive movements your hands make daily put you at risk for developing carpal tunnel syndrome--a painful and annoying neurological condition caused by the compression of a nerve in the wrist. Treatments, including surgery, can be costly and drawn out, but taking the time to do the following five exercises--specially designed for the desk driver on a tight schedule--may be the best preventative medicine.

1. PULL THE FINGERS on your dominant hand (where the effects of CTS are more likely to be severe) back and away from your palm. Relax your wrist and let it follow your fingers. Hold for five seconds and then repeat with the other hand.

2. GENTLY PULL YOUR THUMB toward your chest and down, hold the stretch for another five seconds, and repeat on the opposite hand.

3. WHILE STANDING, PUT BOTH HANDS, palms facing down, on the top of a desk or table with fingers facing in toward each other. Push down gently, and slowly let your wrists stretch backward. At first, your wrists will probably only extend a little less than 90 degrees. As you get more flexible, try deepening the stretch by moving your arms farther apart.

4. EXTEND YOUR FOREARMS parallel to the floor, palms facing down, and make fists with both hands. Now flex your wrists downward while keeping the fist. Hold for five.

5. GENTLY AND SLOWLY PULL EACH FINGER in succession for a few seconds. A loud popping noise is OK-this exercise (unlike cracking your knuckles) won't cause arthritis but warm up your hands with the previous stretches first. A few repetitions of each, done several times a day, should keep your carpal tunnels computer-fit for pages to come.

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