Try tendon glides to work the rest of the fingers. To enhance the stretch, bring the arm across the body while keeping the elbow straight. Then, with your opposite hand reach under, grab the thumb, and gently pull it backwards. Hold your right palm forward, facing upward. Try these hand stretches at home.Ĭarpal tunnel often affects the first three fingers of the hand, so the thumb is a good place to start stretching. By stretching fingers you can promote healthy wrists and arms as well. The muscles that control the fingers travel through the carpal tunnel and down the length of the arm. You can even gently flex the wrist repeatedly. Finally, extend the wrist backward to glide the median nerve through the carpal tunnel. Begin with your arm straight out in front of you, then bring it back to the side as far as it will go while keeping the chest square in front of you. This is another variation on the median nerve glide, which can offer a good stretch all the way down the length of the arm. Then, by turning your wrists in unison, point your fingers as far as they will go toward the floor. Start by placing your palms together in front of your chest, fingertips pointed to the ceiling. This simple stretch can increase flexibility in the wrist and only takes a few seconds to perform. Repeat this up to 15 times and and try on the left side. Then, slowly bend your neck in the opposite direction while flexing the wrist. It’s easy to perform, simply bend your neck to the right and extend your right arm outward with the palm facing away from you.
Nerve glides are one of the core stretches recommended for carpal tunnel relief, and can be very effective for early to mid-stage carpal tunnel syndrome. Wrist stretches are a good way to warm up the carpal tunnel at the beginning of each day or before other activities. If you’re looking to tackle the root cause of your wrist pain, you can also try these preventative strategies. If your pain persists or increases while stretching, stop immediately and talk to your physician about moving forward with your carpal tunnel treatment. Follow our guide below to learn effective exercises you can try today. When performed properly, carpal tunnel stretches can reduce pain and numbness while increasing flexibility and strength. This helps prevent friction or pinching, which is the cause of the most common symptoms of the condition. Managing carpal tunnel syndrome is about working the muscles in the wrist and hand to help them glide normally over the medial nerve.
#CARPAL TUNNEL EXERCISES HOW TO#
See our guide for ideas on how to get started. When applied in the early stages of the condition they can promote healthy movement of the median nerve, reduce symptoms, and protect against future incidence of carpal tunnel syndrome. When used as part of a comprehensive treatment plan, carpal tunnel exercises and stretches can go a long way toward strengthening the muscles in the wrist and hand. Wrist & Hand Stretches Exercises When to Perform Benefits After Surgery Products Precautions
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