You may do all of these exercises right away

• Wrist : Active range of motion
• Flexion: Gently bend your wrist forward. Hold for 5 seconds. Do 3 sets of 10.
• Extension: Gently bend your wrist backward. Hold this position 5 seconds. Do 3 sets of 10.
• Side to side: Gently move your wrist from side to side (a handshake motion). Hold for 5 seconds at each end. Do 3 sets of 10.
• Wrist stretch: With your uninjured hand, help to bend the injured wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Do 3 sets.
• Tendon glides: Start with the fingers of your injured hand held out straight. Gently bend the middle joint of your fingers down toward your upper palm. Hold for 5 seconds. Do 3 sets of 10.
• Wrist flexion exercise: Hold a can or hammer handle in your hand with your palm facing up. Bend your wrist upward. Slowly lower the weight and return to the starting position. Do 3 sets of 10. Gradually increase the weight of the can or weight you are holding.
• Wrist extension exercise: Hold a soup can or hammer handle in your hand with your palm facing down. Slowly bend your wrist upward. Slowly lower the weight down into the starting position. Do 3 sets of 10. Gradually increase the weight of the object you are holding.
• Grip strengthening: Squeeze a rubber ball and hold for 5 seconds. Do 3 sets of 10.

Commonly recommended exercises for prevention and management of CTS include:

• Wrist range of motion (pronation/supination). Place forearm and whole hand on table, palm flat on tabletop. Turn wrist so back of hand is now flat on tabletop. Repeat 5 or 10 times.
• Flexed forearm stretch with palm down. Without raising the shoulders, extend the affected arm straight out in front of the body and slowly, gently bend the wrist down with the free hand. Keep the fingers over the knuckles of the bent hand, not over the fingers. A stretch in the forearm muscles and the wrist should be felt. Hold 10 seconds; repeat 5 or 10 times.
• Wrist range of motion (pronation/supination). Place forearm and whole hand on table, palm flat on tabletop. Turn wrist so back of hand is now flat on tabletop. Repeat 5 or 10 times.
• Flexed forearm stretch with fist. Repeat the preceding exercise, but this time first make a fist, then bend the wrist down. Hold 10 seconds; repeat 5 or 10 times.
• Forearm stretch with palm back. Another way to stretch the forearm muscles is to extend the arms straight out to the side, palms facing backward. Simply bend the wrists back. Hold 10 seconds; repeat 5 or 10 times.
• Dorsiflexed forearm stretch with palm out. Extend the arm straight in front of you with the palm facing outward. Place your free hand on the underside of the knuckles and press back toward the body. Do not raise the shoulders. A stretch in the underside of the forearm should be felt. Hold 10 seconds; repeat 5 or 10 times.
• Tendon glide. Start with a relaxed hand, fingers straight. Make a fist. Then slide your fingertips to the base of the palm, keeping the thumb straight. Then glide the fingers upward to make a "hook." Repeat 5 or 10 times.
• Neck Stretch. Sit or stand with head facing forward. Tilt the head down as far to the right as possible (right ear to right shoulder) and hold for 5 seconds. Place your right hand on the left trapezius muscle (between the neck and shoulder joint) to increase the stretch. Reverse instructions for the other side. Repeat 3 to 5 times.
• Shoulder shrug and rotation. Stand with arms at the sides. Shrug the shoulders up toward the ears, then squeeze the shoulders back, stretch them down and then roll them forward. Do the whole rotation slowly. Repeat 3 to 5 times. If you cannot comfortably do the whole rotation, just shrug the shoulders up and down.
• Pectoral stretch. Stand in a doorway (or an empty corner). Rest your forearms, including your elbows, on the doorframe, keeping your arms at a 90-degree angle. Lean forward till a stretch is felt in the chest muscles. Do not arch your back. Hold 20 seconds; repeat 5 times.

How To Information:

• Take frequent breaks, every half-hour if possible, but at least every 60 to 90 minutes. Get up, stretch and walk around.
• Rotate job tasks if possible.
• Maintain proper posture.
• Pay attention to proper ergonomics at your workstation. There are many variables in setting up a "user-friendly," comfortable workstation to minimize undue physical stresses. Typists should adjust the height and angle of their keyboards, for instance, to eliminate unnatural bending or twisting at the wrists, and they should not use palm rests while typing, only while pausing.
• When grasping an object, use the whole hand, not just the fingers or thumb alone.
• Choose well-balanced hand tools that are easy to hold.
• Keep cutting instruments sharp and secured at hinges and pivots.
• Use just enough force for the task at hand. Use power tools when possible.
• Check compressed air tools periodically; too much pressure can be harmful for the hands and wrists.

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