5 Simple Stretches to Ease your Carpal Tunnel Syndrome

Typing is an everyday thing for us these days. For some, this is their main source of income as the freelancing world is booming today. Hence, platforms that offer a fast essay writing service or article writing gigs to eliminate plagiarism issues are easily seen online. That’s why many strain their hands and wrists or worse, end up having carpal tunnel syndrome.


If you’re consistently experiencing numbness and weakness on your hands and wrists, chances are that your nerves are whacked up from the repetitive stress. If this is already pestering you so much, here are 5 simple stretches to ease your hand and wrist pain:

Forearm Stretch

Start by sitting straight. Make sure that your spine is in a neutral position. Extend your arms forward in shoulder level. Face your palm towards the ground. Once you’re in a stable position, turn and stretch your arms on either of your side towards the walls. Hold the position for 10 seconds and repeat until the pain diminishes.

Wrist Extension

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You can either sit or stand while doing this exercise. Once you’re comfortably positioned, extend one arm in front of your body. Make sure that your arm is at shoulder level. With your other hand, bend your fingertips upwards until you feel pressure on your wrist. Don’t it gently so as to not stain your hand further. Keep the position on hold for 30 seconds until you feel relief.

Finger Flexion and Extension

Again, sit in an upright position.  Raise your arms at shoulder length. Your palms should face downwards. Gently bend your hands until your fingertips face towards the floor. Once set, make a claw-like gesture with your hands. Then, slowly release your fists into a spread and bend them upwards. Repeat the process 5 to 10 times. You can do this every after 30 minutes while you’re working.

Wrist Flexion and Extension with Weight

For this exercise, you’ll need a light dumbbell and a desk or a sturdy surface. Sit in an upright position and place an arm on the desk. Your hand should be hanging on the edge of the surface so that you can properly hold the dumbbell. The wrist should touch the edge of the desk. Grab a dumbbell and make sure that you have a firm grip before you start flexing your hand. Flex your hand for 5 to 10 times, keep repeating until you’re no longer feeling pain.

Grip Strengthening

For this exercise, you’ll need a stress ball. If you don’t have one, a tennis ball will do. With your affected hand, squeeze the stress ball until you can no longer crush it. Firmly hold your hand for a second and then slowly release your grip. Repeat the process 5 to 10 times. Just alternate your hands until the numbness fade.

We are in a time where we’re heavily dependent on our computers. Aside from casually using it, some of us depend on it for a living. Hence, hand pain and discomfort is inevitable. If you’re one of the many who is experiencing carpal tunnel syndrome, try the exercises above to ease the pain. Before it worsens, be sure to remedy it and practice these simple exercise in between work.