Helping Hands Heal since 2005
From Dr. Z - Carpal tunnel syndrome specialist
Carpal tunnel stretches are important both as part of a carpal tunnel prevention program and to ease symptoms if you already have this condition.
Below are the 4 core carpal tunnel stretches you absolutely must do to attack symptoms. They produce results that are key to getting rid of carpal tunnel syndrome at its source. These stretches:
The end result is that tendons are better able to glide back and forth. That means it's less stressful to move your fingers. And that's why these these 4 core carpal tunnel stretches should be a vital part of every carpal tunnel syndrome treatment.
An important start for all carpal tunnel stretches is moving the fingers through a wide range of motion. The motion they need most is bending the fingers backward. This stretches the tendons inside the hand and the carpal tunnel space inside the wrist joint.
First, interlace your fingers and lock your hands together. Next, rotate and push both palms outward and away from you. Then hold this position for 5 seconds. Repeat this carpal tunnel stretch once again.
This exercise is perfect to stretch the tendons from the fingers through the wrist. First, hold one hand up, face high. For example, pretend you’re making a "Stop!" gesture. Then with the opposite hand, reach up and pull your fingers backward. Hold this position for 5 seconds, then relax. Repeat this carpal tunnel stretch once again.
Stretching exercises for carpal tunnel should always include working the thumb. You’ll get effective results if you simply rotate your thumb like a helicopter blade. Do this several times. Then change direction. When you finish, pull your thumb gently and slowly backward. Then hold it for 5 seconds. Finally, switch hands and repeat this thumb stretch.
The final carpal tunnel stretch should include this forearm exercise. The tendons in the forearm run from the arm muscles, through the carpal tunnel (inside the wrist joint) and into the hand and fingers. That’s a long way for them to go. As a result, it’s also a lot of stretching to do. But this exercise will do it.
First, start by putting both hands in a "praying" position. In other words, put both palms and fingers together, pointing upward. Keep them close to the chest. Then, while maintaining both palms together and at the same level, slowly raise both elbows.
This will stretch tendons throughout the forearm and even to the fingers. Hold this position for 10 seconds and then relax. Let both hands drop at your sides and shake them out vigorously for 5 seconds.
A warm feeling in your fingers and hands means blood is flowing through them. This exercise also encourages fluid drainage from the wrist joint. Repeat this carpal tunnel stretch once again.
Perform all of the stretches above throughout the day. Doctors recommend you take multiple breaks during the day to do them.
A good routine is the “30-30” rule. That means doing at least 1 cycle of each exercise above (which takes a total of 30 seconds) for every 30 minutes you work with your hands. It sounds like a lot to do, but it becomes routine very fast.
This investment of time is amazing because of the payoff. That is, doing these 4 core carpal tunnel stretches can actually prevent you from getting this condition in the first place. And if you already have symptoms, they will greatly diminish them.
If your symptoms are mild, these stretches can completely eliminate carpal tunnel. However, if you have severe symptoms they'll require additional therapies.
Perform all 4 of these core carpal tunnel stretches throughout the day. Doctors recommend you take regular breaks to do them. A good routine is the “30-30” rule. That means doing the carpal tunnel stretches for 30 seconds for every 30 minutes you work with your hands. It sounds like a lot to do, but it gets to be an ordinary routine very quickly. And the time investment is amazing because the result is either greatly reduced symptoms or they're eliminated altogether.
