Carpal tunnel syndrome is a condition in which the median nerve is squeezed where it passes through the wrist. This occurs because of tendons swelling, which ultimately presses on the nerve. The median nerve controls some of the muscles that move the thumb and it carries information back to the brain about sensations in your thumb and fingers.
1. Wrist Extension
This exercise is best it stretches the muscles in the inner forearm:
Hold one arm straight out in front of the body at shoulder height
Do not lock the elbow when stretching the arm out
Bend the wrist back, as if making a “stop” sign
Use the other hand to gently pull the palm back toward the body to feel a stretch in the inner forearm
Hold for 15 seconds
Release and repeat the same five times
Repeat the whole exercise on the other arm
People can do this sequence 3 to 4 times a day, 5–7 days per week. This also works well as a warm-up stretch before activity, especially one that involves gripping.
2. Wrist Flexion
This exercise stretches the muscles in the outer forearm:
Extend one arm in front of the body at shoulder height
Try not to lock the elbow when stretching the arm out
With the palm facing down, bend the wrist so the fingers point toward the floor
Using the other hand, gently pull the bent hand towards the body side to feel a stretch in the outer forearm
Hold this for 15 seconds
Release and repeat the same five times
Repeat the whole exercise on the other arm
People can do this sequence four times per day, 5–7 days per week. One can also use it as a warm-up stretch before activity, especially any exercise that involves gripping.
3. Median Nerve Glide
A glide is a stretching exercise to help relieve pressure on a compressed nerve, such as the median nerve.
Do a fist with one hand, keeping the thumb on the outer side
Open the fingers, stretching the fingers and thumb out straight and then keeping the thumb pressed to the side of the hand
Gently bend the hand back toward the forearm, then extend the thumb out to the side
With the help of the opposite hand, apply gentle pressure on the thumb to stretch it
For each change, hold for at least 3–7 seconds
Repeat the whole exercise on the other hand
People can repeat this exercise 10–15 times per day, 6–7 days per week
Holding a cold compress, such as ice or a bag of frozen peas, on the hand for 20 minutes after the exercise may help prevent inflammation
4. Tendon Glides
People can do these exercises on both hands at the same time or alternate between each hand:
Bend the elbow so the forearm points straight up
You must straighten the fingers and thumb out in line with the wrist so all fingers are pointing straight up
Then bend the top of the fingers to make a hook shape
Now bend the fingers into a tight fist, with the thumb on top of the fingers
Hold each of these positions for 3 seconds
5. Wrist lift
This exercise works the muscles of the forearm:
Place one palm flat on a table
Place the other hand directly at right angles across the knuckles
Now lift the fingers of the bottom hand while pressing down with the top hand
Repeat with the opposite hand
6. Hand squeeze
This exercise works the forearm muscles. People will need a soft rubber ball for this exercise or a pair of rolled-up socks.
Hold the ball in one hand
Now squeeze for 5 seconds and release
Repeat 10 times
Do three sets of repetitions and then swap to the other hand
7. Wrist stretch with weights
This exercise stretches the flexor muscles in the forearm. People will need a lightweight for this exercise, such as a can of beans. If it feels comfortable, people can gradually increase to slightly heavier weights.
Hold the weight in the hand and extend the arm straight in front, with the palm facing down
Slowly bring the hand up and back toward the arm, bending at the wrist
Slowly return to the starting position
Repeat 10 times for three sets
Swap to the other hand and repeat
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