Exercise Summery (At the start of each shift and after each break) Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5. Straighten both wrists and relax fingers. Make a tight fist with both hands. Then bend both wrists down while keeping the fist. Hold for a count of 5. Straighten both wrists and relax fingers, for a count of 5. Repeat exercise 10 times, then hang arms loosely at side and shake them for a couple of seconds. Total exercise time: 5-10 minutes. Source: Poster exhibit D-29, annual meeting, American Academy of Orthopaedic Surgeons, Feb. 25, 1996. Co-authors of the study with Dr. Seradge are Medhi N. Adham, MD, and Wilafred L. Parker, P.A., both of Oklahoma City. Original copy of study available at http://www.aaos.org/wordhtml/pat_educ/exerci.htm Click here to return to Carpal Tunnel Main Page

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This page was last updated on: 7 May, 2006

Exercise to Prevent Carpal Tunnel Syndrome

This exercise was developed by a team of orthopedic surgeons to help prevent carpal tunnel syndrome. This exercise should be performed at the start of each workday and after each break. The exercise decreases the amount of pressure on the median nerve in the carpal tunnel. Workers with hand-intensive jobs should do a five-minute exercise warm-up before starting work, just as runners stretch before a run to prevent injury. The exercises are:

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Exercise Summery (At the start of each shift and after each break) Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5. Straighten both wrists and relax fingers. Make a tight fist with both hands. Then bend both wrists down while keeping the fist. Hold for a count of 5. Straighten both wrists and relax fingers, for a count of 5. Repeat exercise 10 times, then hang arms loosely at side and shake them for a couple of seconds. Total exercise time: 5-10 minutes. Source: Poster exhibit D-29, annual meeting, American Academy of Orthopaedic Surgeons, Feb. 25, 1996. Co-authors of the study with Dr. Seradge are Medhi N. Adham, MD, and Wilafred L. Parker, P.A., both of Oklahoma City. Original copy of study available at http://www.aaos.org/wordhtml/pat_educ/exerci.htm Click here to return to Carpal Tunnel Main Page

Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5.

Straighten both wrists and relax fingers.

Make a tight fist with both hands.

Then bend both wrists down while keeping the fist. Hold for a count of 5.

Straighten both wrists and relax fingers, for a count of 5.

The exercise should be repeated 10 times. Then workers should let their arms hang loosely at their side and shake them for a couple of seconds.