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6 Easy Exercises for Carpal Tunnel Syndrome

6 Easy Exercises for Carpal Tunnel Syndrome

6 Easy Exercises for Carpal Tunnel Syndrome

Carpal tunnel syndrome is a common condition that can affect anyone who performs repetitive motions with their hands. It creates a painful, tingling feeling and a weakness that can be caused by a variety of actions, like working with vibration tools on a construction site, frequently playing an instrument or even typing on a computer. You can learn more about carpal tunnel syndrome symptoms and what makes it different from arthritis in this article.

Treatments for carpal tunnel syndrome can include resting your hand, wearing a brace or glove, and performing specific exercises and stretches. Most people rely on a combination of two or all three of these treatments to help improve their symptoms.

Learn more about how to relieve your pain!

Braces

Thermoskin Carpal Tunnel Glove

Thermoskin Carpal Tunnel Glove

Dorsal Carpal Tunnel Splint

Dorsal Carpal Tunnel Splint

3pp Carpal Lift NP

3pp Carpal Lift NP

Exercise Tools

TheraBand Hand Xtrainers

TheraBand Hand Xtrainers

TheraBand CLX - Resistance Band with Loops

TheraBand CLX - Resistance Band with Loops

TheraBand Hand Exerciser

TheraBand Hand Exerciser

Talk to medical professionals if you feel you have developed carpal tunnel syndrome to receive their recommendations. Braces will assist in immobilizing your wrist. The Dorsal Carpal Tunnel Splint will also support your hands and fingers with its narrow palmar roll.

Below are popular stretches and exercises that medical professionals may suggest during therapy. For these exercises, do not push yourself to the point of pain. This will not help you push past carpal tunnel syndrome, but it is likely to cause the condition to worsen. Consult a medical professional before beginning a new exercise program.

Carpal Tunnel Syndrome Exercises

1. Wrist Extension Stretch

Perform this stretch a few times a day, especially before any activity in which you will be using you hand repeatedly.

  • Hold your arm straight out in front of you with your wrist bent back and fingers pointed straight up, like the stop hand on a crosswalk
  • Use your other hand to lightly pull the outstretched finger back towards you
  • Hold this for 15 seconds
  • Repeat 5 times and then switch to your other hand

2. Wrist Flexion Stretch

Perform this stretch a few times a day, especially before any activity in which you will be using you hand repeatedly.

  • Hold your arm straight out in front of you with your wrist bent forward and fingers pointed towards the ground
  • Use your other hand to lightly pull the outstretched finger back towards you
  • Hold this for 15 seconds
  • Repeat 5 times and then switch to your other hand

3. Medial Nerve Glides

This exercise can be done throughout the day when you have the time. Before performing this exercise, apply heat to your hand for 15 minutes. Use a form of cold relief for 20 minutes after you have finished. Hold each position for 5 seconds. A TheraPearl pack can be used for hot and cold therapy!

  • Make a fist with your hand. Hold your hand up so that the space between your bottom and middle knuckles are facing the sky
  • Extend all your finger straight up towards the sky
  • Keeping your fingers straight and without using your other hand, pull your wrist and hands backwards. Do not go to far as to cause pain
  • Extend your thumb away from the rest of your fingers
  • Extend your thumb away from the rest of your fingers
  • Use your other hand to lightly stretch your thumb further back

4. Tendon Glides

This exercise can be done throughout the day when you have the time. Before performing this exercise, apply heat to your hand for 15 minutes. Use a form of cold relief for 20 minutes after you have finished. Hold each position for 3 seconds. A TheraPearl pack can be used for hot and cold therapy!

 

  • Hold your wrist straight and your fingers extended, pointing towards the sky
  • Curl your fingers, except your thumb, so that your top and middle knuckles are bent
  • Make a fist and hold as tight as you can without causing pain
  • Repeat 5 times
  • Hold your wrist straight and your fingers extended, pointing towards the sky
  • Bend your bottom knuckles, keeping the rest of your fingers straight. Stretch your thumb out toward the tips of the other fingers. This should resemble a hand puppet
  • Bend your middle knuckle so your fingertips touch your palm. Hold your thumb up, touching the space between your pointer finger’s middle and bottom knuckle
  • Repeat 5 times

5. Wrist Extensions

Wrist Extensions in chair

This exercise can be done 2-3 times a day. You will need a resistance band.

  • Hold one end of the resistance band in your hand
  • Sit down and put your forearm on your knee and hold your wrist straight out
  • Step on the other end of the resistance band with your foot, creating tension in the band as you hold it
  • Slowly extend your wrist upwards, so your knuckles are going in the direction of your shoulder
  • Slowly release the hold and bring your wrist back to the first position
  • Repeat 20 time

6. Finger Extensions

finger exerciser

This exercise can be done 2 times a day. You will need a Hand Xtrainer for this exercise.

  • Place each finger in a hole of the Hand Xtrainer.
  • Extend your fingers out as far as you can go without causing pain
  • Release your extension and bring your fingers back together
  • Repeat 10-15 times

The Hand Xtrainer can be microwaved for heat or cooled in the fridge for extra therapeutic relief when you do your exercises.

If these exercises begin to cause you pain, take a break from performing them and try to immobilize your hand as much as possible.

References
Carpal Tunnel Syndrome. (2019, November 25). Retrieved November 20, 2020, from http://wb.md/38ohQG9

Marcin, A. (2019, March 7). 9 Home Remedies for Carpal Tunnel Relief (1077287570 818851073 W. Morrison M.D., Ed.). Retrieved November 20, 2020, from http://bit.ly/38qqDat

Q & A: Do I have Carpal Tunnel Syndrome? (2017, October 4). Retrieved November 20, 2020, from http://bit.ly/38iadAU

Therapeutic Exercise Program for Carpal Tunnel Syndrome [PDF]. (n.d.). American Academy of Orthopaedic Surgeons.

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.