WHAT YOU NEED TO KNOW: What do I need to know about carpal tunnel syndrome (CTS) exercises? CTS exercises can help relieve pain and increase your range of motion. Your healthcare provider or physical therapist can tell you how often to do the exercises. What exercises can I do? - Finger extensions: Hold your fingers and thumb close together. Keep them straight. Put a rubber band around the outside of your fingers and thumb. Spread your fingers apart. Then slowly bring them together without letting the rubber band fall off. Repeat 40 times.
- Wrist flexor stretch: Hold your arm out straight. Grasp your fingers with your other hand. Slowly bend the fingers back (palm facing away) until you feel a stretch in your wrist. Hold for 10 seconds. Repeat 5 times.
- Wrist extensor stretch: Hold your arm out straight. Grasp your fingers with your other hand. Slowly bend the fingers and hand down (palm facing you) until you feel a stretch on top of your hand. Hold for 10 seconds. Repeat 5 times.
- Wrist curls without weights: Sit in a chair with your forearm resting on your thigh or a table. With your palm facing down, flex your wrist up 3 inches and slowly lower it. Turn your forearm over and repeat with your palm facing up. Do each exercise 20 times.
- Shrugs: Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back, pinching your shoulder blades together. Hold for 1 second. Then relax your shoulders. Repeat 20 times.
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