Pain Free Working
Exercises

4 Exercises to Beat Carpal Tunnel Syndrome

Carpal Tunnel Syndrome is a major concern for anyone that works from a computer, whether you work at an office or based at home.

Most of the time, simple exercises every 20 minutes of typing do the trick. All you have to do is give your wrists and fingers a rest by clenching and unclenching your hands at least 10 times before resuming work.

However, for those with moderate cases of Carpal Tunnel, variation is key.

Below are some more exercises to keep numbness, pain and tingling at bay, courtesy of WebMD. Remember to start off slow, so as to not worsen your symptoms. Also, stop exercises immediately if you experience pain. Safety comes first.

Shake it Out

For quick relief, shake your hands out. This one is especially helpful during the night, when symptoms can be more severe.

Fist to Fan

Make fists, then fan your fingers out as wide as you can. Repeat 10 times.

Thumb Touches

Make an “O” shape in each hand by touching the tip of your index fingers to your thumbs, then repeat with your middle fingers and so forth. Repeat the whole cycle 5-10 times.

Wrist Flex & Extend

Hold your left arm straight out in front of you, with your palm facing down. Keeping your hand straight, bend your wrist so your fingers are pointing towards the ground. Use your right hand to gently pull your left fingers toward your body, then hold for up to 30 seconds. Let go, and let your left hand return to neutral with a straight arm and palm facing down. Bend your left wrist upwards, with fingers pointing at the ceiling. Use your right hand to gently pull your fingers toward you.

Repeat this up to 10 times, then switch arms. You can do this exercise up to 3 times a day.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.