Yes, there are several exercises and stretches that can help alleviate carpal tunnel syndrome symptoms. These can help reduce pressure on the median nerve, improve circulation, and strengthen the muscles around the wrist and hand.Top orthopedic doctor in kota Here are some you might find useful:

Stretching Exercises:

1. Wrist Flexor Stretch:

— Extend one arm straight in front of you, palm up.

— With the other hand, gently pull back on the fingers of the extended hand to stretch the forearm muscles.

— Hold the stretch for about 15–30 seconds.

— Repeat 2–3 times for each hand.

2.Wrist Extensor Stretch:

— Extend one arm straight in front of you, palm down.

— Use the other hand to gently press down on the back of the extended hand to stretch the top of the forearm.

— Hold for 15–30 seconds.

— Repeat 2–3 times for each hand.

3.Nerve Gliding Exercises:

— Start with your arm at your side and your fingers straight.

— Slowly extend your arm out to the side with your palm facing up.

— Gently bend your wrist back and extend your fingers to stretch the median nerve.

— Hold for a few seconds, then slowly return to the starting position.

— Repeat 5–10 times.

Strengthening Exercises:

1. Wrist Curls:

— Sit with your forearm resting on a table or your thigh, hand hanging off the edge, palm up.

— Hold a light dumbbell and curl your wrist upward.

— Lower it back slowly.

— Perform 10–15 repetitions, 2–3 sets for each hand.

2. Reverse Wrist Curls:

— Similar to wrist curls, but with your palm facing down.

— Curl your wrist upward and then lower it back down slowly.

— Perform 10–15 repetitions, 2–3 sets for each hand.

3. Grip Strengthening:

— Use a soft tennis ball or stress ball.

— Squeeze the ball as hard as you can and hold for a few seconds.

— Release and repeat 10–15 tim

General Tips:

- Wrist Position: Be mindful of wrist position during daily activities. Try to keep your wrists in a neutral position, avoiding extreme flexion or extension.

- Frequent Breaks:Take breaks during repetitive tasks to rest your hands and wrists.Top orthopedic doctor in kota Ergonomics: Ensure your workstation is ergonomically friendly to avoid straining your wrists.

If symptoms persist or worsen, it’s important to consult with a healthcare provider.Top orthopedic doctor in kota They can provide a more tailored approach and assess if further treatment or modifications are necessary.

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