Exercises For Carpal Tunnel

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Speak with a doctor if you think you’re experiencing carpal tunnel. Prompt treatment may help relieve your symptoms and keep the syndrome from worsening. The exercises mentioned above should be only a part of your treatment plan. Other treatments for carpal tunnel could include:

7 hand exercises for carpal tunnel syndrome with pictures

Carpal tunnel syndrome involves the compression of the median nerve in the wrist, which can cause pain and numbness in the hand. Certain hand exercises can help relieve pressure on the median nerve and alleviate symptoms.

In this article, we look at some of the best hand exercises for carpal tunnel. Alongside other treatment methods, people may find these exercises helpful in relieving symptoms of carpal tunnel syndrome.

There are several exercises and stretches a person can try to help relieve the symptoms of carpal tunnel.

People may feel a gentle pull or stretch during the following exercises. However, they should stop if they experience any pain.

Apply heat to your hand for 15 minutes before performing these exercises. After completing them, apply a bag of crushed ice or frozen peas to your hand for 20 minutes to help prevent inflammation.

1. Wrist extension

This exercise stretches the muscles in the inner forearm.

Hold one arm straight out in front of the body at shoulder height.
Try not to lock the elbow when stretching the arm out.
Bend the wrist back as if making a “stop” sign.
Use the opposite hand to gently pull the palm back toward the body to feel a stretch in the inner forearm.
Hold for 15 seconds.
Release and repeat five times.
Repeat the whole exercise on the other arm.

People can repeat this sequence up to four times per day, 5–7 days per week. It also works well as a warmup stretch before other activities, especially those that involve gripping.

2. Wrist flexion

This exercise stretches the muscles in the outer forearm.

Extend one arm in front of the body at shoulder height.
Try not to lock the elbow when stretching the arm out.
With the palm facing down, bend the wrist, so the fingers point toward the floor.
Using the other hand, gently pull the bent hand toward the body to feel a stretch in the outer forearm.
Hold for 15 seconds.
Release and repeat five times.
Repeat the whole exercise on the other arm.

People can repeat this sequence up to four times per day, 5–7 days per week. A person can also use it as a warmup stretch before performing other activities, especially any exercise that involves gripping.

3. Median nerve glide

A glide is a stretching exercise to help improve the mobility of a compressed nerve, such as the median nerve.

Make a fist with one hand and keep the thumb on the outside.
Uncurl the fingers, stretch the fingers and thumb out straight and keep the thumb pressed to the side of the hand.
Gently bend the hand back toward the forearm, then extend the thumb out to the side.
Using the opposite hand, apply gentle pressure on the thumb to stretch it.
For each change of position, hold for 3–7 seconds.
Release and repeat the whole exercise on the other hand.

People can repeat this exercise 10–15 times per day, 6–7 days per week.

Holding a cold compress, such as an ice pack in a wrapped towel or a bag of frozen peas, on the hand for 20 minutes after the exercise may help prevent inflammation.

4. Tendon glides

This exercise gently stretches the tendons in the carpal tunnel. Research shows that using a splint and performing tendon and nerve gliding exercises improved carpal tunnel syndrome more than using a splint alone.

People can repeat these exercises on both hands at the same time or alternate between each hand:

Bend the elbow so the forearm points straight up.
Straighten the fingers and thumb out in line with the wrist, so all the fingers are pointing straight up.
Bend the top of the fingers to make a hook shape.
Then bend the fingers into a tight fist, with the thumb on top of the fingers.
Hold each of these positions for 3 seconds.

5. Wrist lift

This exercise works the muscles of the forearm:

Place one palm flat on a table.
Place the other hand directly at right angles across the knuckles.
Lift the wrist and fingers of the bottom hand while pressing down with the top hand.
Hold for 5 seconds, then relax.
Repeat 10 times.
Repeat with the opposite hand.

6. Hand squeeze

This exercise works the forearm muscles. People will need a soft rubber ball for this exercise or a pair of rolled-up socks.

Hold the ball in one hand.
Squeeze for 5 seconds and release.
Repeat 10 times.
Perform three sets of repetitions and then swap to the other hand.

7. Wrist stretch with weights

This exercise stretches the flexor muscles in the forearm. People will need a light weight for this exercise, such as a can of beans. If it feels comfortable, individuals can use gradually heavier weights.

Hold the weight in the hand and extend the arm straight in front, with the palm facing down.
Slowly bring the hand up and back toward the arm, bending at the wrist.
Slowly return to the starting position.
Repeat 10 times for three sets.
Swap to the other hand and repeat.

The carpal tunnel is a passage between the wrist and the hand that contains tendons, ligaments, blood vessels, nerves, and bones.

The median nerve runs through this passage, from the forearm to the hand. The nerve provides sensation to some of the fingers, including the thumb.

Excessive pressure to the wrist can compress the median nerve. This may occur due to a wrist injury, repetitive movements, or rheumatoid arthritis.

According to the National Institute of Neurological Disorders and Stroke , people with diabetes have a higher risk of carpal tunnel syndrome. It also states that females are three times more likely to develop carpal tunnel syndrome than males.

Symptoms of carpal tunnel syndrome can include:

numbness or tingling sensation in the fingers, particularly the index, middle, and ring fingers and the thumb
symptoms occurring or worsening at night
weakness in the hand leading to the loss of grip strength, making holding objects or carrying out everyday tasks more difficult
in severe cases, an inability to feel hot or cold temperatures with the hand

Doctors can usually treat carpal tunnel fairly easily. People may find that consistently practicing the above exercises for 6–8 weeks helps relieve symptoms.

If hand exercises are ineffective in easing symptoms, wearing a splint when symptoms worsen, such as during the night, may help.

In some cases, individuals may need a steroid injection in the wrist to provide longer-lasting relief.

If an underlying condition is causing carpal tunnel syndrome, such as diabetes or arthritis, treating or managing the condition may help.

Hand exercises may help alleviate mild symptoms of carpal tunnel syndrome or help prevent it from developing due to repetitive, everyday movements.

If people have persistent symptoms of carpal tunnel, they may wish to speak with a doctor, who may advise other treatments alongside physical therapy.

Last medically reviewed on November 1, 2021

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Carpal tunnel syndrome. (n.d.).
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Carpal tunnel syndrome fact sheet. (2020).
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Exercises for Treating Carpal Tunnel

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Carpal tunnel syndrome affects millions of Americans each year, yet experts aren’t entirely sure what causes it. A combination of lifestyle and genetic factors are likely to blame. However, the risk factors are so diverse that nearly everybody has one or more of them at some point in their lives.

Carpal tunnel syndrome can cause numbness, stiffness, and pain in the fingers and hand. There is no known way to prevent carpal tunnel, but some exercises can reduce your chances of experiencing symptoms.

We spoke with John DiBlasio, MPT, DPT, CSCS, a Vermont-based physical therapist, for exercise suggestions.

Here are three basic moves you can do any time of day. These stretches and exercises are simple and don’t require any equipment. You can easily do them at your desk, while waiting in line, or whenever you have a minute or two to spare.

“Problems like carpal tunnel are best addressed … with stretches done throughout the day,” says Dr. DiBlasio. Protect your wrists in just a few minutes a day with these easy movements.

Remember that nursery rhyme from when you were a kid? Turns out it’s a great stretch for your hands:

Start with your fingertips touching and pointing down toward the floor.
Spread fingers apart as far you can, then “steeple” the fingers by separating palms of hands but keeping fingers together.

“This stretches the palmar fascia, carpal tunnel structures, and median nerve, the nerve that gets irritated in a carpal tunnel syndrome,” says DiBlasio. This one is so simple even your officemates won’t notice you doing it, so you don’t have any excuses for not trying it.

This is as straightforward as it sounds: Shake your hands like you’ve just washed them and are trying to air dry them.

“Do this for a minute or two every hour to keep flexor muscles of your hands and its median nerve from getting cramped and tight during the day,” he advises.

If that sounds like a lot, you could even integrate this into your handwashing routine. You are washing your hands frequently, right? If not, use your carpal tunnel treatment as another reason to lather up more often.

This last exercise is the deepest stretch of the set:

Extend your arm in front of you, palm up.
Bend your wrist back and point your hand toward the floor.
With your other hand, gently bend your wrist farther until you feel the stretch in your forearm.
Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

Stretching is an important part of any healthy routine. You don’t have to limit your regimen to the exercises on this list. Every part of your body can benefit from the increased circulation, movement, and mobility that stretching can provide.

Speak with a doctor if you think you’re experiencing carpal tunnel. Prompt treatment may help relieve your symptoms and keep the syndrome from worsening. The exercises mentioned above should be only a part of your treatment plan. Other treatments for carpal tunnel could include:

applying cold packs
taking frequent breaks
splinting your wrist at night
corticosteroid injections

Your doctor may recommend surgery if these treatments don’t improve your symptoms.

Last medically reviewed on July 2, 2021

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Exercises For Carpal Tunnel