Guide to Carpal Tunnel Exercise

From Dr. Z - Carpal tunnel syndrome specialist

Carpal Tunnel Exercise

This carpal tunnel exercise is composed of 4 separate stretches. Best of all, it takes only 1-2 minutes to complete. If you make this your routine exercise for carpal tunnel syndrome, you'll never suffer from hand pain or numbness.

Be certain you have carpal tunnel: take this self-test.

What this carpal tunnel exercise does

Carpal tunnel syndrome is a disorder of the median nerve deep inside your wrist joint. The median nerve becomes damaged because flexor tendons (the tendons responsible for gripping) inflame and swell.

The swollen tendons push against the median nerve until it's crushed. This causes all of the symptoms of carpal tunnel syndrome like hand or finger numbness, pain and tingling.

Therefore, the best way to counteract tendon swelling is to make the flexor tendons healthy again.

How do you make tendons healthy again? With a carpal tunnel exercise!

The carpal tunnel exercise I've devised has proven effective in thousands of carpal tunnel patients worldwide. That's because the exercise is:

Highly effective
Quick & easy to do

How this carpal tunnel exercise works

The key to the effectiveness of this carpal tunnel exercise is what it does to your damaged flexor tendons. Specifically, the 4 stretches within the exercise affect the flexor tendons by:

Breaking up adhesions and loosening restrictions.
Promoting drainage of lymphatic fluid from around the tendons.
Facilitating blood flow around the tendons.

The result is that flexor tendons become more supple. They are able to glide better, which means less strain. All of this leads to healthy, non-swollen tendons which do not push against the median nerve and cause carpal tunnel syndrome.

Carpal tunnel exercise directions

Here are your directions for using this carpal tunnel exercise to relieve carpal tunnel syndrome.

Perform each stretch below, one right after the other.

Perform them at least every hour that you work with your hands during the daytime. If you have severe carpal tunnel symptoms then do them every half hour.

Do the stretches before going to sleep, and when you wake up in the morning.

The more often you do them, the quicker your carpal tunnel symptoms will disappear.
IMPORTANT: After each stretch, drop your hands to your sides. Then shake them out vigorously for a few seconds. If they feel warm then it means blood is flowing through them. This is exactly what your hands need.

1. Finger stretch

The fingers (from the knuckles to the fingertips) can develop adhesions simply through everyday living. And if you work your hands hard, adhesions develop more easily and abundantly.

This finger stretch pulls the flexor tendons from the wrist to the fingertips. It essentially strips off any adhesions that have formed on the tendons in between those areas.

Do this stretch by interlacing your fingers as shown. Then rotate your wrists so your palms are facing away from you. Straighten your elbows and hold the stretch for 5 seconds. Relax and then repeat. Then shake out your hands.

2. Wrist & hand stretch

Therapists appropriately call this the “Stop Stretch”. It targets the portion of each flexor tendon in the palm, wrist, and lower forearm.

Hold one hand up straight out in front of you with upturned fingers -- like you’re saying “Stop!” Using your other hand, gently pull backward on your upturned fingers.

You can feel the stretch most intensely in the wrist joint. But adhesions are being ripped away from the entire tendons’ length.

Hold the “Stop!” position for 5 seconds. Relax, and then repeat for another 5 seconds. Then switch hands and repeat the process. Finally, shake out both hands.

3. Thumb stretch

The thumb is the most affected finger in carpal tunnel syndrome. So you need to care for it specially.

The thumb also has thicker tendons which tend to form more extensive adhesions. This stretch targets those tendons in order to strip off the adhesions.

Grab your opposite thumb and gently pull it backward. Hold it for 5 seconds. Relax a little, and then rotate it like a helicopter for a few turns. Then switch direction.

Switch hands and repeat the process. Then shake out your hands.

4. Forearm stretch

The last stretch is called the “Prayer Stretch” by therapists. It helps strip away adhesions from the entire length of the flexor tendons. But unlike the prior stretches, it concentrates on tendon adhesions in the lower forearm area.

Press both palms together, fingers pointing upward, as if praying. Keep the palms close to your chest and at mid-chest level.

Then slowly raise both elbows. Be sure to keep your palms at the same level at all times. Hold the maximum elbow height you’re able to withstand for 5 seconds, and then relax. Repeat once again, and then shake out your hands.

Conclusion

This carpal tunnel exercise is your best defense against carpal tunnel syndrome. If you have symptoms already, then do this exercise often during the day. If you're at high risk for developing carpal tunnel syndrome, then doing this exercise will avoid your getting symptoms in the first place.