Carpal tunnel syndrome involves the compression of the median nerve in the wrist, which can cause pain and numbness in the hand. Certain hand exercises can help relieve pressure on the median nerve and alleviate symptoms. Show In this article, we look at some of the best hand exercises for carpal tunnel. Alongside other treatment methods, people may find these exercises helpful in relieving symptoms of carpal tunnel syndrome. 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 extensionThis exercise stretches the muscles in the inner forearm.
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 flexionThis exercise stretches the muscles in the outer forearm.
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 glideA glide is a stretching exercise to help improve the mobility of a compressed nerve, such as the median nerve.
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 glidesThis 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:
People can also perform the following, which is a similar tendon glide exercise:
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:
6. Hand squeezeThis exercise works the forearm muscles. People will need a soft rubber ball for this exercise or a pair of rolled-up socks.
7. Wrist stretch with weightsThis 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.
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:
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. |