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The Most Effective Carpal Tunnel Relief Exercises
When used as part of a comprehensive treatment plan, carpal tunnel exercises and stretches can go a long way toward strengthening the muscles in the wrist and hand. When applied in the early stages of the condition they can promote healthy movement of the median nerve, reduce symptoms, and protect against future incidence of carpal tunnel syndrome. See our guide for ideas on how to get started.
Carpal Tunnel Stretches
Managing carpal tunnel syndrome is about working the muscles in the wrist and hand to help them glide normally over the medial nerve. This helps prevent friction or pinching, which is the cause of the most common symptoms of the condition. When performed properly, carpal tunnel stretches can reduce pain and numbness while increasing flexibility and strength. Follow our guide below to learn effective exercises you can try today. If your pain persists or increases while stretching, stop immediately and talk to your physician about moving forward with your carpal tunnel treatment.
If you’re looking to tackle the root cause of your wrist pain, you can also try these preventative strategies.
Wrist Stretches
Wrist stretches are a good way to warm up the carpal tunnel at the beginning of each day or before other activities. Try these stretches for yourself.
Median Nerve Glide
Reps: 15 for each arm
Nerve glides are one of the core stretches recommended for carpal tunnel relief, and can be very effective for early to mid-stage carpal tunnel syndrome. It’s easy to perform, simply bend your neck to the right and extend your right arm outward with the palm facing away from you. Then, slowly bend your neck in the opposite direction while flexing the wrist. Repeat this up to 15 times and and try on the left side.
Prayer Stretch
Time: 15 to 30 seconds
This simple stretch can increase flexibility in the wrist and only takes a few seconds to perform. Start by placing your palms together in front of your chest, fingertips pointed to the ceiling. Then, by turning your wrists in unison, point your fingers as far as they will go toward the floor.
Medial Nerve Stretch
Reps: 15 for each arm
This is another variation on the median nerve glide, which can offer a good stretch all the way down the length of the arm. Begin with your arm straight out in front of you, then bring it back to the side as far as it will go while keeping the chest square in front of you. Finally, extend the wrist backward to glide the median nerve through the carpal tunnel. You can even gently flex the wrist repeatedly.
Hand Stretches
The muscles that control the fingers travel through the carpal tunnel and down the length of the arm. By stretching fingers you can promote healthy wrists and arms as well. Try these hand stretches at home.
Thumb Stretch
Time: 15 to 30 seconds
Carpal tunnel often affects the first three fingers of the hand, so the thumb is a good place to start stretching. Hold your right palm forward, facing upward. Then, with your opposite hand reach under, grab the thumb, and gently pull it backwards. To enhance the stretch, bring the arm across the body while keeping the elbow straight.
Tendon Glides
Reps: 15 for each arm
Try tendon glides to work the rest of the fingers. Start with your palms facing outward, fingers together and pointing at the ceiling. Glide the fingers downward, by curling the tips and then the knuckles inward to make a fist. Then extend them back upward and repeat several times.
Grip Stretching
Time: one minute
Try this stretch if you’re looking for a way to get your hands warmed up for more intense carpal tunnel exercises. While seated, reach your hands into the air and open your hands as wide as your able to. Then close them tight and make a fist. Continue opening and closing your hands quickly for a full minute, until you start feeling the back of your hands warming up.
Carpal Tunnel Exercises
These wrist and hand exercises can help relieve pain and increase range of motion by improving the way the tendon moves through the carpal tunnel. This will keep the hand and fingers functioning normally and decrease common symptoms like tingling and stiffness. Here are a few other exercises you can try.
Wrist Flexion and Extension
Reps: 3 sets of 10
Try this exercise with a set of 1lb weights or a common household object like a soup can. We also recommend a wrist brace to keep the carpal tunnel protected. Start with your arm positioned on a chest-level flat surface like a kitchen table. Holding your weight in your hand, allow the wrist to hang off the side of the table. Then return the wrist to neutral position and hold for 3 to 5 seconds. Repeat for three sets of ten.
Arm Circles
Time: 20 seconds in each direction
Arm circles are a simple exercise that can work the medial nerve while while strengthening the entire arm. Standing up, extend your arms out to either side and begin making small circles in a rowing motion. After 10 seconds, widen the circles gradually. Reverse direction and repeat.
Radial Deviation
Reps: 3 sets of 10
You can try this exercise with or without a set of light hand weights. Begin with your arms at your sides, bent at the elbow with two fists pointing forward. Be sure to keep your shoulders back and your chest pointed forward. Then, bend the wrists downward gently and immediately move back to the neutral position. Repeat for three sets of ten
Ulnar Deviation
Reps: 3 sets of 10
For this exercise, start in the same position as with the radial deviation, but rotate the arms up at the shoulders, bringing your arms up to the side of your head. Bend the wrists upward and move back to neutral position. Repeat for three sets of ten.
Finger Flexion and Extension
Reps: 3 sets of 10
This exercise focuses on the fingers, working each joint in the hand individually in a single, fluid motion. Start with a set of weights in each hand, with your wrist pointed up at the ceiling. Then, lower the wrists gently and uncurl the fingers, keeping your hand weights supported by the tips of your fingers. Pull back up. Repeat for three sets of ten.
Exercise Ball Squeeze
Time: 10 seconds
Hand exercise balls are a good way to take an effective exercise on the go. They are made to relieve the stiffness and pain of carpal tunnel syndrome with four resistance levels ranging from extra soft to firm. To use them, simply hold in the flat of your palm, squeeze with your fingers, and hold for ten seconds. There are a range of other exercises to try, making them a very versatile tool.
Try ring grip exercisers for a slightly different take on this squeezing exercise. Their universal size and ergonomic design make them a good choice for anyone.
Finger Thumb Press
Time: 10 seconds for each finger
This carpal tunnel exercises uses therapy putty to test grip and work the tendons in the forearm. Start by rolling your therapy putty into a ball and pinch between your thumb and forefinger. Squeeze for ten seconds, bringing the fingers together. Then, repeat with each finger on each hand. Over time, you can progress through all four resistance levels, increasing in challenge as you’re ready.
When to Perform Stretches and Exercises
You should try to perform these exercises throughout the day. Take a break every hour or so and perform 2-3 repetitions on each hand. You don’t have to do them all, start by choosing one or two that feel comfortable for you. If stretches and exercises are causing you more pain you should stop immediately and speak with your doctor.
If you’re looking for carpal tunnel pain relief at night, take a look at our guide.
Benefits of Carpal Tunnel Exercises
Carpal tunnel exercises are best used in conjunction with other forms of treatment, like behavior changes, corticosteroids, and wrist braces. If your symptoms are more severe, surgery may be needed to relieve symptoms.
While they’re only a piece of the puzzle, carpal tunnel stretches and exercises have plenty of benefits. These include:
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Delay the need for more serious treatment
If you have moderate to severe carpal tunnel symptoms, it’s possible that you’ll need surgery in the near future. However, practicing carpal tunnel exercises in the meantime can help you retain a symptom-free lifestyle for longer.
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Prevents scarring after surgery
When surgery is required to repair the carpal tunnel, there is often residual nerve scarring. Practicing range-of-motion exercises can help prevent this.
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Speeds recovery of mild symptoms
When used with other treatments, these exercises can help return your wrist to normal functioning sooner.
Exercises After Carpal Tunnel Surgery
They key to a smooth recovery after carpal tunnel surgery is to take exercises slow and easy to avoid damaging the sensitive tendons. Even simple day-to-day activities like writing and using a fork can be a challenge in the first two weeks. During this time, limit activity to allow the wrist to heal. Always follow your doctor’s advice when recovering from surgery.
After the first two weeks, simple exercises like the grip stretching and gliding exercises mentioned above can be a good way to lightly stretch the area. Take these stretches slowly, learn how to properly apply ice to relieve pain or swelling and try wearing a wrist brace to prevent injury until the wrist is fully healed.
Products for Carpal Tunnel Pain
The best way to support your treatment is to ensure you have the equipment you need to keep symptoms under control. See which of these can best help your recovery.
Braces
If your symptoms are especially severe, a brace or splint can be the perfect way to immobilize your wrist to prevent further harm. There is a range of different options to choose from, depending on what part of your hand is injured.
Compare Wrist Brace Styles Here
Massagers
An electric hand massager can be another convenient way to relieve carpal tunnel pain, with different modes to deliver customized therapy. There is also a variety of more simple massage tools which are designed to deliver targeted therapy exactly where you need it.
Exercisers
The exercises listed above are all great ways to keep your joints and muscles in your wrist strong and healthy. But did you know you can vary your workout with grip-strengthening equipment? Therapy putty, palm grips, and finger exercises can let you work out your hands in whatever way you like.
Need help finding the right grip strengthening tool for your carpal tunnel pain?
Hot and Cold Packs
Hot and cold therapy can be the perfect way to speed healing and numb painful symptoms. With a range of different hot and cold packs, you can deliver hot or cold therapy in exactly the way you want. Try a cold roller to get a gentle massage and cold therapy in one!
Relief with Precaution
Talk to your physician if you’re experiencing carpal tunnel symptoms. Getting the right treatment can help manage pain, numbness, and stiffness, while also preventing the condition from getting worse. Stretches and exercises are best used as part of a comprehensive plan that includes a range of other treatments, including:
- Taking frequent breaks from repetitive movements
- Massage
- Splinting
- Hot or cold therapy
- Kinesiology taping
You can also find a range of other ways to find relief with our guide to carpal tunnel home remedies.
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