Exercises for Carpal Tunnel

5 Exercises to Relieve Carpal Tunnel Symptoms

1. Wrist Flexor Stretch

This is one of the most effective exercises for carpal tunnel. It helps to stretch and loosen tight wrist muscles, providing relief from tension.

• Extend one arm straight in front of you, palm facing up.

• Use the opposite hand to gently pull your fingers back towards your body.

• Hold for 15-30 seconds, then release. Repeat with the other hand.

2. Wrist Extensor Stretch

This is another key stretch in carpal tunnel therapy exercises that target the wrist extensors, helping to alleviate pressure on the median nerve.

• Extend your arm in front of you, palm facing down.

• Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your wrist and forearm.

3. Tendon Gliding Exercise

Tendon gliding helps improve mobility in the tendons passing through the carpal tunnel, making it one of the most important exercises for carpal tunnel relief.

• Start with your hand in an upright position, fingers extended.

• Slowly curl your fingers into a fist and then open them back up.

4. Nerve Gliding Exercise

This carpal tunnel therapy exercise encourages the movement of the median nerve and helps prevent stiffness.

• Begin by making a fist with your thumb outside the fingers.

• Gradually open your hand, extending the fingers and thumb as far as possible.

• Hold for a few seconds and then return to the starting position.

5. Wrist Shake

A simple but effective exercise for carpal tunnel, this can be done anytime you feel stiffness or pain.

• Shake your hands gently as if drying them after washing.

• Do this for 10-15 seconds to help reduce tension and stiffness.

FAQs

1. How often should I perform these exercises?

It's best to perform carpal tunnel therapy exercises 1-3 times daily to experience relief and improve flexibility.

2. Can I do these exercises at work?

Absolutely. These exercises for carpal tunnel are quick, easy, and can be done discreetly at your desk or during short breaks.

3. Do I need any special equipment?

No, these carpal tunnel therapy exercises require no equipment, making them convenient to perform anywhere.