Exercises to Prevent CTS
These exercises can cause extra damage if done by a person who already has injured wrists. These are meant as a preventative measure, and not a treatment. See your doctor, or see our "coping" page for information on dealing with the pain.
Any of the following CTS exercises which rely on weights should not be done with weights heavier than 2lbs. One pound dumbbells are ideal for these exercises.
Before any use of the wrists, one should perform these, or similar exercises for optimal effect. Begin by loosening up the hand: massage your hand, bend it in all expected directions (with your other hand), stretch as best you can. Bend back all your fingers, putting pressure in both directions.
To continue the warm up process, rotate your wrists in full circles. Do 10-15 of these in either direction, with both wrists. Ensure your arms are at an approximately 90 degree angle while doing these.
Holding your dumbbell in your hand in a tight fist like shape, bend your wrists toward the floor, then slowly back up 90 degrees. Hold for 10 seconds, and repeat 10-15 times in either wrist.
Perform a similar motion in a "locked" position, bending your arms toward the sky, perform "window wiper"-like motions with the dumbbell in your hand.
Do "wrist twists," with or without dumbbells. Rotate your wrists as far as they will go in either direction, slowly.