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.

Carpal Tunnel Syndrome Exercises

Wrist extension

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

Medial Nerve Glides

  • 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

Tendon glides

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

Wrist lift

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

Finger Extensions

 

  • 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

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