Prevent Carpal Tunnel Syndrome

6 Simple Exercises to Prevent Carpal Tunnel Syndrome

Restore circulation • Protect your hands • Reduce pain risk

Carpal Tunnel Syndrome (CTS) affects millions of people who work with their hands daily — from typing and texting to crafting and caregiving. The good news? A few daily exercises can help reduce your risk, ease tension, and improve circulation in the wrists and fingers.

Whether you're a writer, artist, surgeon, or entrepreneur, these simple moves can help you protect one of your most important tools: your hands.

 1. Wrist Flexor Stretch

• Extend your arm straight in front, palm facing up.

• Use the other hand to gently pull the fingers downward until you feel a stretch in your forearm.

• Hold for 15–30 seconds, repeat 3x on each side.

2. Wrist Extensor Stretch

• Extend your arm, palm facing down.

• Pull the fingers toward your body with your opposite hand.

• Hold for 15–30 seconds, repeat 3x.

3. Median Nerve Glide (Nerve Flossing)

• Stretch your arm out to the side with the palm up.

• Tilt your head away while gently bending your wrist backward.

• Return to neutral while tilting your head toward your arm.

• Repeat 5–10 times per side.
  This promotes nerve mobility inside the carpal tunnel.

4. Prayer Stretch

• Place your palms together in front of your chest (prayer pose).

• Slowly lower your hands until you feel a gentle stretch in your wrists.

• Hold for 15–30 seconds, repeat 2–3 times.

5. Fist-to-Fan Stretch

• Start with a tight fist.

• Slowly open your fingers wide and stretch them out like a fan.

• Repeat 10–15 times on each hand.
  This stimulates blood flow and flexibility.

6. Thumb Stretch

• Gently pull your thumb backward from the base.

• Hold for 10–20 seconds, repeat 2–3 times per hand.
  Helps reduce strain from texting and repetitive grip.

Bonus: Strengthen Your Grip

• Use a soft stress ball or a rolled-up cloth.

• Squeeze gently, hold for 5 seconds, then release.

• Repeat 10 times, once or twice daily.

Ergonomic Tips for Extra Protection

• Keep your wrists neutral, not bent when typing

• Use a wrist rest or vertical mouse

• Take micro-breaks every 30 minutes

• Keep elbows at or just below desk height

Final Word

Preventing Carpal Tunnel Syndrome doesn’t require surgery or devices — just daily care and smart habits. Whether you’re healing, creating, or building your empire, your hands deserve protection and strength.

References

1. Aroori, S., & Spence, R. A. J. (2008). Carpal tunnel syndrome. Ulster Medical Journal, 77(1), 6–17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2441618/

2. American Academy of Orthopaedic Surgeons (AAOS). (2023). Carpal Tunnel Syndrome: Prevention and Exercises. Retrieved from: https://orthoinfo.aaos.org

3. Atroshi, I., Gummesson, C., Johnsson, R., Ornstein, E., Ranstam, J., & Rosén, I. (1999). Prevalence of carpal tunnel syndrome in a general population. JAMA, 282(2), 153–158. https://doi.org/10.1001/jama.282.2.153

4. Ferguson, D. (2010). Prevention and management of carpal tunnel syndrome in computer users. Work, 36(3), 285–294. https://doi.org/10.3233/WOR-2010-1026

5. Rempel, D. M., Evanoff, B., Amadio, P. C., de Krom, M., Franklin, G., Franzblau, A., ... & Gerr, F. (1998).Consensus criteria for the classification of carpal tunnel syndrome in epidemiologic studies. American Journal of Public Health, 88(10), 1447–1451. https://doi.org/10.2105/AJPH.88.10.1447

6. Occupational Therapy Practice Guidelines for Individuals with Work-Related Injuries. (2017). American Occupational Therapy Association (AOTA).

7. Freeland, A. E., & Tucci, M. A. (2002). Carpal tunnel syndrome: Diagnosis and treatment. American Family Physician, 65(12), 2656–2662. https://www.aafp.org/pubs/afp/issues/2002/0615/p2656.html

8. NIOSH (National Institute for Occupational Safety and Health). (2020). Ergonomic Guidelines for Manual Material Handling. Retrieved from: https://www.cdc.gov/niosh