As a computer user, you’re probably familiar with carpal tunnel syndrome. Numbness, tingling or pain in your hand or forearm may mean that you’re experiencing this syndrome. Be aware of how you’re typing and using your mouse throughout your workday. Use the following exercises and tips to help reduce your symptoms.

Stretch

Certain exercises can help improve the symptoms of Carpal Tunnel. There isn’t a 100% effective way to avoid Carpal Tunnel. However, WebMD suggests that practicing the following stretches may help lessen symptoms.

1. Stop Sign

• Make a fist with your hand, open your hand to a stop sign position. Repeat 10 times.

2. Fan

• Make a fist with your hand, open your hand like you’re going to make a stop sign but take it further and stretch your hands as far as possible. Repeat 10 times.

3. Shake

• This is more of a pain relief exercise. If you experience harsh carpal tunnel symptoms, shake out your hand and you may find some relief.

4. Thumb Touches

• Touch your thumb with each individual finger. Repeat a few times.

5. Wrist Flex

• Put your forearm straight out in front of you with your palm facing the floor. Point your fingers to the floor and use your other hand to hold the stretch.
• Move your hand back to the starting position with your palm facing the floor. Point your fingers to the ceiling and use your other hand to hold the stretch.
• Repeat a few times throughout the day.

6. Wrist Curl

• Hold a 1-pound weight with your elbows by your side and your palms facing down with the weight being held level.
• Bend your wrists up toward the ceiling and repeat.

7. Hand Squeeze

• Hold a stress ball and squeeze for 5 seconds. Repeat 10 times.

8. Wrist Resistance

• Rest your hand and forearm on a table. Place your other hand over the one on the table to create a plus sign.
• Try to lift your arm on the bottom while resisting with your hand on top.
• Repeat throughout the day.

Other Tips to Ease Carpal Tunnel Pain

Take Breaks

Ensure you take short breaks from typing or using your wrists throughout the day. This can give your carpal tunnel symptoms the stress release it needs.

Use a Soft Touch

While you’re typing throughout the day, use a light touch. Relax your hands and wrists to avoid unnecessary strain.

Support Your Wrists

Use wrist and forearm support to ensure you have a dedicated place to rest your arms. Resting your wrists and forearms on a hard surface can cause further pain and injury.

Ergo Works® in Palo Alto, CA is your ergonomic expert. Whether you need an ergonomic table & chair or one of our ergonomic services, contact us. We can help you create a safe and healthy work environment. Our team was developed to combat ergonomic concerns among heavy computer users. Schedule any of our three levels of Ergonomic Evaluations to begin your ergonomic health journey.

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