- Finger bends will help restore strength and mobility to your fingers. Start this exercise slowly to avoid damage or pain. Position your fingers so that they are pointing straight out, including the thumb. Hold this pose for five seconds. Bend your thumb into the palm of your hand. Move to the next finger and slowly bend it at the base joint. Bring the tip of the finger as far down as you comfortably can and hold. The angle you should try to obtain is 90 degrees. Do this with the rest of your fingers. Hold your fingers in this position for as long as you can, but shoot for about 10 seconds. Slowly unfold them. Do these 10 times a day.
- Finger rotations improve your fingers' area of movement. Slowly move your thumb in a circle at the base joint. Rotate it counter-clockwise five times and then clockwise five times. Bend it into your palm if you can. Move to the next finger and rotate it in the same way for the same number of times. Bend it over your thumb. Do this with every finger. Once you've made a fist, pick up your pinky and do the same number of rotations as before. Leave your finger straight this time. Move to the ring finger and do the same. Repeat with every finger and end with your thumb. This exercise is effective if done once or twice a day.
- Median nerve-gliding exercises will work your hand in a more strenuous fashion than other carpal tunnel exercises. Use this exercise only after you have built up sufficient strength. Start by making a fist with your hand. Straighten your fingers and hold this position for seven seconds. Slowly bend your wrist backward. While you bend your wrist, move your thumb away from your palm. Keep moving your hand back until it is palm-up. Hold for seven seconds. With your other hand, gently pull your thumb farther away from your palm. Hold for seven seconds. Slowly fold your fingers back into a fist and hold for another seven seconds. Do five repetitions, and repeat this exercise a maximum of five times a day.
previous post
next post