What is Carpal Tunnel Syndrome?
 
Carpal tunnel syndrome (CTS) is a common condition caused by repetitive hand and wrist movements. Pressure on the median nerve, which runs through the carpal tunnel in the wrist—a narrow passageway comprised of bones and ligaments—causes CTS. Symptoms include numbness, tingling and weakness in the wrist joint. Because we use our hands and wrists frequently, CTS can have a significant impact on daily activities and work productivity.
 
Can Carpal Tunnel Syndrome be prevented?
 
Working at a computer, typing, and using a mouse are some of the repetitive motions that can lead to CTS. It’s important for people to take breaks in their workday, and integrating simple stretches and exercises can significantly reduce the likelihood of developing CTS.
 
Here are five exercises and stretches that you can do every day to improve your hand and wrist health:
 

1. Wrist circles: This exercise helps to loosen up the muscles and tendons in your wrist, improving blood flow and reducing tension.
   -     Extend your arms in front of you and rotate your wrists clockwise for 10-15 repetitions.
   -     Repeat the exercise, rotating in a counterclockwise position for 10-15 repetitions.


2. Finger stretches: This stretch helps to improve flexibility in your fingers and reduce the risk of stiffness.
   -     Hold your hand up with fingers extended and spread apart. 
   -     Use your other hand to gently press each finger down towards your palm for a few seconds. 
   -     Release and repeat with each finger on both hands.


3. Hand squeezes: This exercise helps to strengthen your hand muscles and improve grip strength.
   -     Hold a soft ball or a stress ball in your hand. 
   -     Squeeze it as hard as you can for 5-10 seconds, then release. 
   -     Repeat for 10-15 repetitions on both hands.


4. Thumb extensions: This exercise helps to improve flexibility in your thumb and reduce the risk of thumb-related CTS. 
   -     Hold your hand up with fingers extended and spread apart. 
   -     Using your other hand, gently pull your thumb away from your hand until you feel a stretch. 
   -     Hold for a few seconds, release and repeat with each thumb.


5. Forearm stretches: This movement helps to stretch the muscles in your forearm and reduce tension in your wrist. 
   -     Extend your arm in front of you, palm down. 
   -     Use your other hand to gently pull your fingers towards your forearm until you feel a stretch.
   -     Hold for a few seconds, release and repeat with each arm.

Incorporating these exercises into your daily routine can help to prevent carpal tunnel syndrome and improve overall hand and wrist health.
 
When is it time to contact a medical provider?
 
If you experience numbness, weakness or tingling in your hand and wrist, be sure to consult an orthopaedic specialist to assess your condition. The Steadman Clinic’s hand and wrist specialists can develop a personalized treatment plan for CTS and other hand and wrist conditions. Request an appointment or call 970-476-1100 for more information.