Exercises for Carpal Tunnel

Exercises for Carpal Tunnel

Carpal tunnel syndrome can cause discomfort, tingling, and numbness in the hands and wrists due to pressure on a nerve. It affects many individuals who perform repetitive tasks with their hands, such as typing, manual work, or even using mobile devices for long hours. Performing simple exercises can help relieve symptoms and improve wrist mobility. Read on to learn more about exercises for carpal tunnel.

Carpal tunnel syndrome can cause discomfort, tingling, and numbness in the hands and wrists due to pressure on a nerve. It affects many individuals who perform repetitive tasks with their hands, such as typing, manual work, or even using mobile devices for long hours. Performing simple exercises can help relieve symptoms and improve wrist mobility. Read on to learn more about 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.