The Central Orthopedic Group of Long Island are your general orthopedic and pain management specialists. We work with patients in multiple locations, including Plainview and Rockville Center. Our patients see relief in their Carpal Tunnel pain and bring back function to their hands. Through our specialty services, such as orthopedic surgeries, non-surgical interventions, physical therapy, pain management, and more, we can find a solution to your pain. To help you, we put together this blog post with exercises you can do at home or at work. These exercises help relieve pain from Carpal Tunnel Syndrome.
Understanding Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is a condition caused by pressure on the median nerve. The median nerve runs through a narrow passageway in your wrist called the carpal tunnel. Symptoms often include tingling, numbness, or pain in the fingers and hand, particularly in the thumb, index, middle, and part of the ring fingers. Left untreated, it can lead to weakness and loss of hand function. This affects your ability to perform everyday tasks, including typing, cooking, or even holding a cup of coffee.
People who spend long hours at a computer or performing repetitive motions are at a higher risk of developing CTS. Factors such as genetics, arthritis, and other medical conditions can also contribute to the development of the syndrome. At Central Orthopedic Group, we understand the physical and emotional toll that CTS can take on your daily life, and our goal is to provide personalized treatment plans that restore comfort and functionality.
Do These Exercises at Work?
Your entire body will benefit from these movements. You’ll see the benefits in mood and productivity at work as you increase the circulation in your body, making everything work better. The best part is that they are very minimal and can be done while sitting up straight at your desk. Some are even so minimal that your coworkers won’t notice you’re doing them, such as the first, “Mirrored Fingers Carpal Tunnel Exercise.”
Pain is always unwanted, but pain at work that keeps you from performing at your peak is truly unacceptable. To avoid pain in your hand and loss of function while at work, you can incorporate one of these exercises into a two-minute break once every hour, or as works with your schedule.
Mirrored Fingers Carpal Tunnel Exercise
1st Place your palms together and your fingers pointed outward, away from you.
2nd Then spread out your fingers, with each finger pressing the other (ie. right thumb presses left thumb, right pointer finger presses left pointer finger, right middle finger presses left middle finger, right ring finger presses left ring finger, and right pinky presses left pinky.)
3rd Now this is the repetitive motion part: bring your fingers in to the center (like the ASL signing position for “more”) and then slide them outward again. This should feel like your fingers are gliding, as if sliding over glass or a mirror.
4th Repeat this motion for about 30-60 seconds.
Wrist Bend Exercise
1st On the side that is causing you pain, straighten your arm and hold it out in front of you. Extend your fingertips out straight.
2nd Then use your opposite hand to fold your wrist forward, allowing your fingers to point down (not towards you unless you want a really deep stretch, just be careful not to overstretch.)
3rd Hold for about 3 seconds. Then release the wrist so the wrist moves to point straight again with the fingers outstretched forward again.
4th Repeat the folding, holding, release movement a few times and then repeat on the other arm.
Additional Exercises to Reduce Carpal Tunnel Pain
In addition to the Mirrored Fingers and Wrist Bend exercises, there are other simple movements that can help reduce the symptoms of Carpal Tunnel Syndrome.
Finger Flex and Extend
Start with your hand open and fingers extended. Slowly curl your fingers into a loose fist, then straighten them fully again. Repeat this motion 10–15 times per hand. This helps maintain flexibility and increases blood flow to the small muscles of your hand, reducing stiffness caused by repetitive motion.
Thumb Stretch
Extend your arm with the palm facing upward. Gently use your opposite hand to pull your thumb backward, away from the palm. Hold for 3–5 seconds and release. Repeat several times. Stretching the thumb can help relieve pressure on the median nerve and improve hand dexterity.
Wrist Circles
Rotate your wrists slowly in circles, first clockwise and then counterclockwise. This exercise improves circulation in the wrist joint and can help release tension caused by repetitive typing or hand movements.
Non-Surgical Treatments for Carpal Tunnel Syndrome
Not all cases of Carpal Tunnel Syndrome require surgery. At Central Orthopedic Group, our doctors often recommend non-surgical options to help patients regain function and relieve pain:
- Splinting: Wearing a wrist splint, especially at night, keeps the wrist in a neutral position and reduces pressure on the median nerve.
- Physical Therapy: Guided exercises can strengthen hand and wrist muscles while improving flexibility.
- Anti-inflammatory Medications: Oral or topical medications may be prescribed to reduce swelling and pain.
- Cortisone Injections: A targeted injection can reduce inflammation in the carpal tunnel, providing relief for weeks or months.
Surgical Options for Severe Cases
If non-surgical treatments are not effective, our orthopedic surgeons may recommend surgery. The most common procedure is an open carpal tunnel release, where the ligament pressing on the median nerve is cut to relieve pressure. This procedure is highly effective in restoring hand function and reducing pain.
Our surgeons at Central Orthopedic Group are experienced in both traditional and minimally invasive techniques. Post-surgery, patients typically undergo a structured rehabilitation program including exercises, hand therapy, and follow-ups to ensure optimal recovery.
Tips to Prevent Carpal Tunnel Syndrome
Prevention is key, especially for people whose work or hobbies involve repetitive hand movements. Here are a few tips recommended by our specialists:
- Maintain Good Posture: Keep your wrists straight and avoid bending them for long periods.
- Take Frequent Breaks: Stretch and move your hands and wrists every hour.
- Use Ergonomic Tools: Keyboards, mice, and desks designed to reduce wrist strain can make a big difference.
- Strengthen Your Hands: Perform hand and wrist exercises regularly to keep muscles and tendons flexible.
- Watch Your Health: Conditions like diabetes, obesity, and arthritis can increase the risk of CTS, so maintaining overall health is important.
Contact Us
At Central Orthopedics of Long Island, we are here to help you manage your pain and return your body to its peak of functionality. You shouldn’t have to live in pain: we can help. For pain management on Long Island, contact us today to start your road to recovery with one of our orthopedic surgeons.
Along with exercises and therapy, there are non-surgical options available to relieve carpal tunnel syndrome pain, such as cortisone shot injections. Should you and one of our doctors decide surgery is the best option for you, an open release would be performed to relieve the pain and increase muscle function. Our orthopedic surgeons are some of the best at what they do. We are confident that we can help you find relief from your carpal tunnel pain through physical therapy or orthopedic surgery.
Remember, early intervention is crucial. The sooner you start treating or managing your Carpal Tunnel Syndrome, the more likely you are to maintain full hand function and avoid long-term complications. By combining the right exercises, non-surgical treatments, and professional guidance from Central Orthopedic Group, you can take control of your hand health and continue performing daily tasks comfortably and efficiently.