Working Long Hours? Try These Stretches to Prevent Carpal Tunnel

When we’re busy with our professional lives, we rarely think that all those hours spent answering emails and making presentations could eventually catch up with us. Over time, working at a desk can manifest as stiffness, discomfort, and pain in the wrists and hands. So, if you’ve been feeling the strain in your wrists after a long day at work, you’re definitely not alone!

Carpal Tunnel Syndrome (CTS) is a common issue for many of us who’ve spent years working at a desk. It often starts as a tingling sensation in the hands, followed by stiffness or pain in the wrists, and can eventually make even simple tasks like typing or holding a phone very uncomfortable.

What Causes Carpal Tunnel Syndrome at Work?

Carpal Tunnel Syndrome (CTS) is a condition that affects the wrists and hands, and it doesn’t just happen overnight. It’s often the result of years of repetitive tasks that lead to stress and strain, especially in desk-based work environments. If you’ve spent years hunched over your desk, typing away or constantly using a mouse, the strain on your wrists can gradually manifest as CTS, making everyday tasks like typing or holding objects increasingly difficult.

Here is how desk work can lead to carpal tunnel syndrome:

• Repetitive Motion: Spending hours typing on a keyboard or performing any task that requires the same hand or wrist movements—whether it's typing, clicking, or even writing—puts continuous pressure on the median nerve in your wrist. Over time, this repetitive motion can cause irritation and inflammation in the carpal tunnel, increasing your risk of developing carpal tunnel syndrome.

• Poor Posture: Slouching or leaning forward while you work can compress the nerves in your neck and shoulders, which ultimately puts added pressure on your wrists and hands.

• Extended Phone Use: When we’re not at our desks, we’re often on our phones—texting, scrolling, or answering emails. These repetitive motions, especially typing and swiping, can put extra strain on the wrists and hands. Over time, this added strain can contribute to the development of carpal tunnel syndrome, causing further pain and discomfort to your hands. 

• Poor Workplace Ergonomics: If your workstation isn’t set up correctly—like having a keyboard that's too high or a chair that doesn’t support good posture—it can worsen the strain on your wrists. This can increase your risk of carpal tunnel syndrome.

Warning Signs of Carpal Tunnel Syndrome

Recognizing the early warning signs of carpal tunnel syndrome is key to preventing it before it becomes a bigger issue. Here are some common signs to watch out for:

• Numbness and Tingling: A tingling sensation or numbness in your thumb, index, and middle fingers is often the first sign of CTS. It may feel like pins and needles and can occur while typing or even when you’re resting.

• Burning Sensation: After long hours of repetitive hand movements, you may experience a burning pain that can radiate from the wrist up to the arm.

• Weakened Grip: You might notice a weaker grip, making it harder to hold onto objects, open jars, or even type without discomfort.

• Wrist Pain at Night: Many people with CTS report that their symptoms are worse at night, often waking up with pain or numbness in their hands.

Now, imagine if just a few mindful stretches could help. When done right, simple stretches can ease the discomfort and prevent carpal tunnel syndrome from getting worse.

7 Stretches To Prevent and Ease Carpal Tunnel Syndrome

Stretching and strengthening key muscles that can lead to carpal tunnel syndrome is not only great for easing the pain but also for preventing it from getting worse. Research has shown that yoga stretches can help reduce pain, improve grip strength, and build long-term resilience in the muscles and joints most affected by carpal tunnel. 

Here are seven stretches that target these areas, helping to both relieve discomfort and prevent future problems by strengthening the muscles:

Wrist Rotations

This simple movement helps loosen up the wrist joints, promoting mobility. By rotating your wrists in slow, controlled circles, you release built-up tension in the muscles and tendons around the wrists.

• How it helps: Wrist rotations ease stiffness and tension, improving the range of motion in your wrists. Increasing mobility helps prevent restricted movement that can lead to strain and discomfort in conditions like carpal tunnel syndrome.

Cow Face Pose

Cow Face Pose stretches the arms, shoulders, and wrists. This deep stretch loosens tight muscles, helping to relieve wrist tension from prolonged typing or poor posture.

• How it helps: Stretching your arms and shoulders takes the strain off your wrists. Over time, this pose can relieve some of the pressure on your wrists and help you avoid carpal tunnel in the long run.

Four-Limbed Staff Pose

This pose strengthens the wrists and arms by holding your body in a plank-like position. It helps relieve strain from repetitive tasks like typing while building long-term endurance in the muscles supporting your wrists.

• How it helps: Strengthening your wrists improves their support and reduces pressure on the nerves, easing current pain and helping prevent future discomfort.

Eagles Arms Pose

Eagle Arms Pose provides a deep stretch for your wrists, forearms, and shoulders. Twisting your arms together targets tight muscles, easing the discomfort caused by repetitive movements.

• How it helps: By increasing flexibility in your wrists and forearms, this pose both releases built-up tension and makes your wrists less prone to future strain.

Upward Facing Dog

Upward Facing Dog is a backbend that also stretches and strengthens the wrists and arms. Pressing through your palms engages the wrists and forearms, allowing you to build strength while relieving pain.

• How it helps: This pose strengthens the wrists while providing a stretch to the entire upper body. It helps relieve pressure and improve blood circulation in the wrist area, making it more resilient to strain.

Wrist Flexor Stretch

This stretch targets the muscles along the inside of your forearm. Extending your arm and gently pulling your fingers back stretches the wrist flexors, relieving tension from repetitive tasks.

• How it helps: By lengthening the wrist flexor muscles, this stretch eases tightness and promotes flexibility. This reduces pressure on the median nerve, helping to prevent further strain and the recurrence of carpal tunnel symptoms.

Plank Pose

Plank Pose strengthens the wrists and forearms by holding your body weight on your hands. This builds resilience in your wrists, helping to ease discomfort and prevent strain.

• How it helps: Plank strengthens the muscles that support your wrists, making them more resilient to strain.

These stretches not only relieve the discomfort caused by the carpal tunnel but also strengthen and protect your wrists to prevent future issues. With consistent practice, you’ll notice improved strength, flexibility, and overall relief.

Benefits of Stretching for Carpal Tunnel Syndrome

Incorporating a stretching routine focused on your wrists and hands can offer several key benefits when it comes to preventing carpal tunnel syndrome. Whether you're experiencing mild discomfort or more persistent symptoms, here’s how stretching can make a difference:

• Reducing Pain: Stretching can significantly reduce aches and pains and improve grip strength in people with carpal tunnel syndrome. Gentle stretches and strengthening exercises for the wrists and arms can relieve the pressure on the median nerve—the root cause of CTS. By easing tension and improving circulation, this helps reduce the pain associated with inflammation in the wrist.

• Improving Flexibility: Stiffness in the wrists and hands can lead to discomfort, making everyday tasks harder. However, with targeted stretches, you can improve flexibility in the wrists, fingers, and arms. By increasing your range of motion, you can relieve stiffness from repetitive strain, allowing your hands to move more freely without experiencing any aches or pains.

• Strengthens Key Muscles: If your wrists, arms, and hands lack strength, they’re more prone to strain and injury, especially with desk jobs that involve repetitive motions. Strengthening the muscles surrounding the wrists and forearms is essential for preventing future issues. By incorporating exercises that build strength in these muscles, you can protect yourself from carpal tunnel symptoms, even if you spend 10 hours a day typing or using a mouse.

• Reducing Stress: Stress can exacerbate carpal tunnel syndrome, causing you to tense up and further strain your wrists and shoulders. Tailored stretches, and strengthening exercises combined with mindful activities like breathing exercises and meditation are your best bet. During stressful workdays, they help relax the entire body, including the muscles that tend to tighten around your wrists and neck.

Thus, stretching exercises can work wonders for easing the pain of carpal tunnel syndrome and preventing it from returning. But let’s face it—modifying the stretches and exercises for your wrists and hands and doing them correctly to address carpal tunnel syndrome can be a challenge.

That’s where MyYogaTeacher’s 1-on-1 coaching comes in. With the expert guidance of a dedicated coach, you’ll easily access a personalized workout tailored to help you find relief.

Ease Carpal Tunnel Pain with MyYogaTeacher’s 1-on-1 Coaching

If you’re grappling with the discomfort of carpal tunnel syndrome, the personalized approach of MyYogaTeacher’s 1-on-1 coaching can be a game changer. Here’s how our expert instructors can support you in managing your symptoms and preventing carpal tunnel from returning:

Targeted Stretches for Pain Relief

With a 1-on-1 yoga coach, you won’t be following a generic routine, but working out in a way that addresses your specific pains and challenges. During your 1-on-1 sessions, your coach will guide you step-by-step for each exercise and modify them if necessary for your needs. So, if you’re experiencing tightness in your wrists or discomfort in your forearms, your coach will adapt the workout on the spot to target those areas effectively.

Strengthening Exercises to Prevent Carpal Tunnel

Our dedicated coaches at MyYogaTeacher go beyond just alleviating your symptoms. They create a comprehensive workout plan aimed at strengthening the muscles primarily responsible for carpal tunnel syndrome. By incorporating specific yoga poses and stretches, you can build resilience against future discomfort. Your coach will guide you through exercises that enhance strength and endurance in wrists and arms, ensuring that the pain doesn’t return.

Daily Stretches for Long-term Well-Being

The coaches at MyYogaTeacher prioritize your well-being both during and outside of your sessions. They can help you develop an effective desk stretching routine for those busy days, allowing you to alleviate tension in your wrists during short breaks. These stretches not only provide immediate relief while you’re at work but also focus on strengthening key muscles to promote long-term wellness, helping you prevent carpal tunnel syndrome from the get-go!

With MyYogaTeacher’s 1-on-1 coaching, you’ll receive the personalized attention and expertise you need to navigate carpal tunnel syndrome effectively. Still in doubt? Take a look at what are consumers are saying: ⁠

"I have shoulder impingement from boxing and carpal tunnel from writing. This teacher knows how to give clear and timely instruction. She is a favorite of mine!"
⁠- Caroline, for Pranjal Joshi

"The wrist fold stretches we did today were awesome! Makes my wrists feel more flexible."
- Vani, for Manjula

Frequently Asked Questions

Can yoga help relieve carpal tunnel syndrome?

Yes, yoga can be an effective way to relieve the symptoms of carpal tunnel syndrome. Specific yoga poses and stretches can improve flexibility, strengthen the muscles around the wrist, and promote better circulation, all of which can help ease the pain and discomfort associated with the condition. 

Can typing for long hours worsen carpal tunnel syndrome?

Absolutely. Prolonged typing and repetitive hand movements can increase the risk of developing or worsening CTS. When you spend long hours typing, it can lead to muscle fatigue and strain in your wrists and hands, putting pressure on the median nerve in the carpal tunnel. This pressure can exacerbate symptoms like tingling, numbness, and pain. 

How do you avoid carpal tunnel while typing?

To avoid CTS while typing: 

• maintain proper posture by sitting up straight with relaxed shoulders and wrists in a neutral position

• use ergonomic equipment, like a specially designed keyboard and mouse, to reduce strain

• take regular breaks every 20 to 30 minutes to stretch your hands and wrists, and incorporate wrist exercises into your routine to promote strength and flexibility

• ensure your workstation is set up correctly, with your desk and chair at the right height to support a comfortable typing position

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