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Help prevent wrist, hand and lower arm pain by doing these exercises every day.

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Do you have pain in your wrist that doesn’t go away or comes and goes? If so, you may have carpal tunnel syndrome. You shouldn’t ignore these symptoms because the pain can get worse over time.

Carpal tunnel syndrome is a common condition that causes pain in the hand, wrist or lower arm. The pain can feel like tingling, throbbing, numbness, stinging or burning. The condition occurs when the median nerve, which runs the length of the forearm into the palm, becomes compressed as it passes through the carpal tunnel, a narrow passageway at the base of the hand by the wrist. Women are three times more likely than men to have carpal tunnel syndrome because their carpal tunnel is smaller.

You can help prevent carpal tunnel pain if you work on a computer all day by taking frequent breaks from typing. When you work, use correct posture, sitting with your back straight and both feet firmly on the floor. It’s also helpful to do the 3 exercises shown in this video throughout the day.

Exercise 1:
  • Place the back of your hands on the desk
  • Curl fingers into the pad of the palm, then to the heel of the palm
  • Repeat 10 times
Exercise 2:
  • Place your palms on the desk
  • Keep forearms in place and slide wrists left to right, like windshield wipers
  • Repeat 10 times
Exercise 3:
  • Place both elbows on the desk
  • Extend fingers and hands towards the ceiling
  • Flex and extend wrist joints
  • Repeat 10 times

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Date Last Reviewed: September 9, 2020

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew P. Overman, DPT, MS, COMT, CSCS

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