7 hand exercises for carpal tunnel syndrome with pictures

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There are several exercises and stretches a person can try to help relieve the symptoms of carpal tunnel.

People may feel a gentle pull or stretch during the following exercises. However, they should stop if they experience any pain.

Apply heat to your hand for 15 minutes before performing these exercises. After completing them, apply a bag of crushed ice or frozen peas to your hand for 20 minutes to help prevent inflammation.

1. Wrist extension

This exercise stretches the muscles in the inner forearm.

1. Hold one arm straight out in front of the body at shoulder height.
2. Try not to lock the elbow when stretching the arm out.
3. Bend the wrist back as if making a “stop” sign.
4. Use the opposite hand to gently pull the palm back toward the body to feel a stretch in the inner forearm.
5. Hold for 15 seconds.
6. Release and repeat five times.
7. Repeat the whole exercise on the other arm.

People can repeat this sequence up to four times per day, 5–7 days per week. It also works well as a warmup stretch before other activities, especially those that involve gripping.

2. Wrist flexion

This exercise stretches the muscles in the outer forearm.

1. Extend one arm in front of the body at shoulder height.
2. Try not to lock the elbow when stretching the arm out.
3. With the palm facing down, bend the wrist, so the fingers point toward the floor.
4. Using the other hand, gently pull the bent hand toward the body to feel a stretch in the outer forearm.
5. Hold for 15 seconds.
6. Release and repeat five times.
7. Repeat the whole exercise on the other arm.

People can repeat this sequence up to four times per day, 5–7 days per week. A person can also use it as a warmup stretch before performing other activities, especially any exercise that involves gripping.

3. Median nerve glide

A glide is a stretching exercise to help improve the mobility of a compressed nerve, such as the median nerve.

1. Make a fist with one hand and keep the thumb on the outside.
2. Uncurl the fingers, stretch the fingers and thumb out straight and keep the thumb pressed to the side of the hand.
3. Gently bend the hand back toward the forearm, then extend the thumb out to the side.
4. Using the opposite hand, apply gentle pressure on the thumb to stretch it.
5. For each change of position, hold for 3–7 seconds.
6. Release and 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 an ice pack in a wrapped towel or a bag of frozen peas, on the hand for 20 minutes after the exercise may help prevent inflammation.

4. Tendon glides

This exercise gently stretches the tendons in the carpal tunnel. Research shows that using a splint and performing tendon and nerve gliding exercises improved carpal tunnel syndrome more than using a splint alone.

People can repeat these exercises on both hands at the same time or alternate between each hand:

1. Bend the elbow so the forearm points straight up.
2. Straighten the fingers and thumb out in line with the wrist, so all the fingers are pointing straight up.
3. Bend the top of the fingers to make a hook shape.
4. Then bend the fingers into a tight fist, with the thumb on top of the fingers.
5. Hold each of these positions for 3 seconds.

People can also perform the following, which is a similar tendon glide exercise:

1. Straighten the fingers and thumb out in line with the wrist, so all the fingers are pointing straight up.
2. Bend the fingers from the bottom knuckles, pointing them straight out at a right angle.
3. Bend the fingers from the middle knuckles so that the fingertips touch the palm.
4. Hold each of these positions for 3 seconds.

Repeat these exercises 5–10 times, two to three times per day, for as many days of the week as it feels comfortable.

5. Wrist lift

This exercise works the muscles of the forearm:

1. Place one palm flat on a table.
2. Place the other hand directly at right angles across the knuckles.
3. Lift the wrist and fingers of the bottom hand while pressing down with the top hand.
4. Hold for 5 seconds, then relax.
5. Repeat 10 times.
6. 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.

1. Hold the ball in one hand.
2. Squeeze for 5 seconds and release.
3. Repeat 10 times.
4. Perform 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 light weight for this exercise, such as a can of beans. If it feels comfortable, individuals can use gradually heavier weights.

1. Hold the weight in the hand and extend the arm straight in front, with the palm facing down.
2. Slowly bring the hand up and back toward the arm, bending at the wrist.
3. Slowly return to the starting position.
4. Repeat 10 times for three sets.
5. Swap to the other hand and repeat.

The carpal tunnel is a passage between the wrist and the hand that contains tendons, ligaments, blood vessels, nerves, and bones.

The median nerve runs through this passage, from the forearm to the hand. The nerve provides sensation to some of the fingers, including the thumb.

Excessive pressure to the wrist can compress the median nerve. This may occur due to a wrist injury, repetitive movements, or rheumatoid arthritis.

According to the National Institute of Neurological Disorders and Stroke, people with diabetes have a higher risk of carpal tunnel syndrome. It also states that females are three times more likely to develop carpal tunnel syndrome than males.

Symptoms of carpal tunnel syndrome can include:

• numbness or tingling sensation in the fingers, particularly the index, middle, and ring fingers and the thumb
• symptoms occurring or worsening at night
• weakness in the hand leading to the loss of grip strength, making holding objects or carrying out everyday tasks more difficult
• in severe cases, an inability to feel hot or cold temperatures with the hand

Doctors can usually treat carpal tunnel fairly easily. People may find that consistently practicing the above exercises for 6–8 weeks helps relieve symptoms.

If hand exercises are ineffective in easing symptoms, wearing a splint when symptoms worsen, such as during the night, may help.

In some cases, individuals may need a steroid injection in the wrist to provide longer-lasting relief.

If an underlying condition is causing carpal tunnel syndrome, such as diabetes or arthritis, treating or managing the condition may help.

Hand exercises may help alleviate mild symptoms of carpal tunnel syndrome or help prevent it from developing due to repetitive, everyday movements.

If people have persistent symptoms of carpal tunnel, they may wish to speak with a doctor, who may advise other treatments alongside physical therapy.