Get a Grip | Fit Pregnancy

Get a Grip

Three moves to ease the pain of carpal tunnel syndrome.

The Exercises

Do these three moves every day. (You may want to do them several times daily if you do a lot of computer work.) If possible, ice your wrists for 20 minutes after each session. If you feel any discomfort or pain, stop and consult your physician.

1. Wrist Extension Stretch
Hold your left hand out in front of you, wrist up, palm facing out. With your right hand, gently press against your left fingers, pushing them back toward your chest.

Stop when you feel tension (but not pain) and hold for 15–20 seconds. Repeat twice on each hand.

2. Wrist Flexion Stretch
Hold your left hand up with your palm facing you. Place your right hand on the backs of your left fingers and gently push your fingers forward, toward your forearm. Stop when you feel tension; hold for 15–20 seconds. Repeat twice on each hand.

3. Wrist Rotation
Hold both hands out in front of you, palms facing each other, elbows bent and upper arms by your sides [A]. Rotate hands upward 15 times [B], then downward 15 times [C], making sure the rotation is coming from the wrists, not the shoulders. When this is no longer challenging, do the same exercise while holding a 1-pound dumbbell in each hand.

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