How to do Exercises for Carpal Tunnel Syndrome

From Dr. Z - Carpal tunnel syndrome specialist

Exercises for Carpal Tunnel Syndrome

The correct exercises for carpal tunnel syndrome target the flexor tendons of your forearm. These are the structures responsible for causing this disorder to begin with.

But these tendons are quite long, extending from the forearm to the fingertips. Therefore, only the proper type of exercises can adequately stretch these tendons. Here's how to do them...

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The tendon exercises outlined below have multiple benefits. They include:

They lubricate tendons in their entirety
The exercises release restrictions that limit movement
Each exercise helps pump excess fluid away from the wrist joint
They promote circulation which is crucial in the healing process

The exercises below are highly effective against even the most intense symptoms of carpal tunnel syndrome. Such symptoms include pain, numbness, tingling, soreness, and weakness in the hand and fingers.

Best of all, the exercises only take 1 minute to complete. This should fit into your work schedule instead of interfering with it.

Important Note: The 4 exercises below must be performed in the sequence given. That's so they can sequentially stretch your fingers, hand, forearm, and thumb.

If you have MILD or MODERATE carpal tunnel symptoms

If your symptoms are mild or moderate then these exercises for carpal tunnel syndrome should be performed each day, every 1-2 hours. They're especially important to do while working with your hands. And they're even more crucial to perform if you use your hands extensively at work.

If you have SEVERE carpal tunnel symptoms

Severe carpal tunnel symptoms interfere with every aspect of your life. The intensity is so great that there's no rest from them. Therefore, severe symptoms require even more intense therapy.

Do these exercises for carpal tunnel syndrome each day, every hour. And as you work with your hands, doing them more often is even better.

In addition, severe symptoms require the additional help of night bracing and myofascial release massage. Work these into your exercise routine.

Who needs exercises for carpal tunnel syndrome?

Who needs these exercises? For carpal tunnel symptoms that have just begun or have been present for many months, these exercises will work for everybody. And you should begin them right away before symptoms worsen.

But if you don't have symptoms yet, you may be at high risk for getting this disorder. That means prevention is crucial. So begin your exercise routine now to keep symptoms from ever appearing.

The major risk factors for getting carpal tunnel syndrome include:

a family history of the disorder
having rheumatoid arthritis
being female
pregnancy
history of a sprained or broken wrist
doing forceful activities with your hands
repetitively stressing your fingers and hand (as some jobs require)
work in cold environments (e.g., meat packing or outdoors)
being under emotional stress

1. Fingers exercise

2. Wrist exercise

The wrist is where all of your flexor tendons converge and run through the carpal tunnel space. So stretching them here is crucial.

Hold one hand up in front of your chest, extended all the way out, as if you’re saying, “Stop!”
With your elbow locked, reach out with your other hand to pull your fingers backward.
Maintain this for 5 seconds, then drop you hand, shake it out and repeat for the other hand.
Do another repetition for each hand.

Doing this exercise properly will feel like there’s pulling around your wrist joint.

3. Forearm exercise

The forearm stretch is important because most of your flexor tendons’ mass is inside the lower forearm area.

Start the exercise by putting your palms together, as if praying. (In fact, therapists call this the "prayer stretch.") Be sure your palms are touching and your hands are close to your chest.
While keeping your palms together and at the same level, slowly raise both elbows.
Hold this position for a few seconds. Then drop your hands and shake them out.
Repeat once again.

When properly done, this exercise will make your entire lower forearm area feel stretched.

4. Thumb exercise

Don’t neglect your thumbs! Most exercises for carpal tunnel syndrome don’t include the thumbs. But they’re important because the thumb is the finger most often cited as being painful or tingly.

Grab a thumb and gently rotate it around the joint, like a helicopter blade.
Do this 5-6 times, then switch direction.
When you finish, gently pull the thumb backward. Hold it for 5 seconds.
Repeat the exercise on the other hand.

When properly done, this exercise makes your thumb feel a bit sore. But this is normal, and the soreness will subside faster as you get more accustomed to this exercise.