Carpal Tunnel Syndrome: Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

Warm-up stretches

When you no longer have pain or numbness, you can do exercises to help prevent carpal tunnel syndrome from coming back. Do not do any stretch or movement that is uncomfortable or painful.

1. Rotate your wrist up, down, and from side to side. Repeat 4 times.
2. Stretch your fingers far apart. Relax them, and then stretch them again. Repeat 4 times.
3. Stretch your thumb by pulling it back gently, holding it, and then releasing it. Repeat 4 times.

How to do the exercises

Prayer stretch

slide 1 of 3

slide 1 of 3, Prayer stretch,

1. Put your palms together in front of your chest just below your chin.
2. Slowly lower your hands toward your waistline, keeping your hands close to your stomach and your palms together. You will feel a mild to medium stretch under your forearms.
3. Hold for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.

Wrist flexor stretch

slide 2 of 3

slide 2 of 3, Wrist flexor stretch,

1. Extend your affected arm in front of you with your palm facing down.
2. Bend back your wrist on your affected arm, pointing your fingers up.
3. With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
4. Hold for at least 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
7. It's a good idea to repeat these steps with your other arm.

Wrist extensor stretch

slide 3 of 3

slide 3 of 3, Wrist extensor stretch,

1. Extend the arm with the affected wrist in front of you and point your fingers toward the floor.
2. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
3. Hold the stretch for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other wrist.