6 Wrist Exercises for Carpal Tunnel
Key takeaways:
Carpal tunnel syndrome results from compression of the median nerve at the wrist. The condition causes pain, numbness, tingling, and weakness in the hand.
Stretches that target the wrist and finger flexors and the median nerve can help reduce tension and compression from carpal tunnel.
Rest, work modification, physical or occupational therapy, braces or splints, and pain-relieving treatments can be used as complements to carpal tunnel exercises. For ongoing cases of carpal tunnel, surgery may be considered.
Many jobs and activities require using a computer or working with your hands for much of the day. But repeated finger, hand, and wrist movements can quickly lead to compression and irritation of the median nerve in the wrist. This condition, called carpal tunnel syndrome, results in pain, numbness, tingling, and weakness in the hand.
Rest from aggravating activities is important to reduce symptoms of carpal tunnel. And for added relief, you can try targeted carpal tunnel exercises.
Quiz: Do I have carpal tunnel syndrome?
What are the best exercises for carpal tunnel syndrome?
Stretching the wrist can relieve pressure on the median nerve and help manage carpal tunnel syndrome. Strengthening exercises can also reduce strain on the flexor tendons in the wrist, preventing them from becoming inflamed and compressing the median nerve.
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Here are six stretching and strengthening exercises that may help relieve or prevent symptoms of carpal tunnel syndrome.
1. Wrist extension stretch
Tight finger and wrist flexor muscles are often to blame for carpal tunnel syndrome. The tendons of these muscles run through the carpal tunnel, forming a narrow space. When these tendons become tight and irritated, they can compress the median nerve. Stretching your wrist into extension, or bending it upward, can improve the flexibility of your wrist and finger flexors.
Step 1: Extend your arm straight out in front of you. Extend your wrist and point your fingers upward, as if you are signaling someone to stop.
Step 2: Use your other hand to pull your fingers and wrist up and back toward you. Keep your arm extended with your elbow straight.
Step 3: Hold for 15 seconds, then relax.
Step 4: Repeat 5 times with each wrist.
2. Wrist flexion stretch
Carpal tunnel syndrome is mainly caused by the flexor tendons. But you want to make sure that your wrist has good overall mobility. Stretching your wrist into flexion, or bending it down, stretches the extensor tendons. This allows your wrist to move more freely.
Step 1: Extend your arm straight out in front of you with your palm facing down. Bend your wrist so that your fingers are pointing toward the ground.
Step 2: Use your other hand to pull your fingers and wrist down and in toward you. Keep your arm extended with your elbow straight.
Step 3: Hold for 15 seconds, then relax.
Step 4: Repeat 5 times with each wrist.
3. Hand squeeze
Strengthening the finger flexor muscles with this hand squeeze exercise can help reduce strain on the tendons. This prevents the tendons from becoming inflamed during certain activities, which can alleviate pressure from the median nerve. This exercise can also improve your grip strength, which helps combat hand weakness from carpal tunnel syndrome.
Step 1: Hold a sponge or stress ball in the palm of your hand.
Step 2: Squeeze your fingers to make a fist around the ball or sponge.
Step 3: Tighten your grip, squeezing as hard as you can for 3-5 seconds, then relax.
Step 4: Repeat 10 times with each hand.
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4. Tendon glide
Tendon glides are exercises that move and stretch tendons at multiple points along the fingers. This can help improve movement of the finger tendons, which can decrease tension.
Step 1: Hold your hand up in front of you, as if you are signaling someone to stop. Keep your fingers facing straight up and your thumb in line with your fingers.
Step 2: Curl just the tips of your fingers down into a hook position. Do not move your thumb.
Step 3: Curl your fingers and knuckles down all the way to make a fist. Wrap your thumb over your fingers.
Step 4: Release your thumb and extend your fingers straight out. Your fingers should form a 90-degree angle with your hand.
Step 5: Bend your fingers down to touch your fingertips to your palm.
Step 6: Repeat steps 1-5 for 5 sets with each hand. Hold each position for 5 seconds.
5. Median nerve glide (at the hand)
Like tendon glides, you can also perform nerve glides to improve the movement of the median nerve. This variation targets the median nerve in the hand to relieve tension in the fingers, palm, and wrist.
Step 1: Curl your fingers in toward your palm, making a fist.
Step 2: Extend your fingers straight up, keeping your thumb in line with your fingers.
Step 3: Extend your wrist back to tilt your hand slightly backward.
Step 4: Extend your thumb out to the side. Do not move your hand or fingers.
Step 5: Rotate your hand so that your palm is facing up toward the ceiling. Keep your fingers and thumb extended.
Step 6: Use your other hand to push your thumb down and toward the floor.
Step 7: Repeat steps 1-6 for 5 sets with each hand. Hold each position for 5 seconds.
6. Median nerve glide (at the arm)
This median nerve glide variation is performed with the entire arm. This can help reduce median nerve tension along its entire path — from the shoulder to the arm to the hand.
Step 1: Raise your arm out to your side while keeping your elbow straight. Avoid pulling your shoulder up to your ear.
Step 2: Rotate your arm so that your palm is pointing up toward the ceiling.
Step 3: Extend your wrist, fingers, and thumb back and down toward the floor.
Step 4: Side bend your neck away from your arm. Keep looking straight ahead; don’t twist or rotate your neck.
Step 5: Relax your body, bringing your head back to a neutral position and lowering your arm down by your side. Repeat for 3 sets of 15 repetitions with each arm.
How often should you perform wrist exercises for carpal tunnel syndrome?
The American Academy of Orthopaedic Surgeons recommends performing the above hand and wrist exercises a few times daily for 3 to 4 weeks to treat carpal tunnel syndrome. If your symptoms improve, then you can perform them as needed on an ongoing basis. This can help prevent carpal tunnel syndrome or manage your symptoms if they return.
When should you see a doctor about carpal tunnel symptoms?
For newer symptoms, it’s a good idea to get medical attention if you do not experience any relief from performing carpal tunnel exercises for 3 to 4 weeks. If you have weakness in your hand(s), consider seeing a healthcare professional sooner. In severe cases, longstanding compression can damage the median nerve. A nerve test can determine if this is the case.
For most people, the next steps include some combination of physical or occupational therapy for hands-on treatment, strengthening exercises, and pain-relieving strategies. If needed, your primary care provider may recommend braces or splints to stabilize your wrist. Modifications to your work setup or tools may also be needed. Sometimes, a short break from work duties can allow time for symptoms to subside, as well.
Most cases of carpal tunnel syndrome can be addressed with the treatment options listed above. But for cases that do not improve, surgery may be an option. During carpal tunnel surgery, a surgeon cuts the ligament in the wrist that forms the “roof” of the carpal tunnel. This procedure, called carpal tunnel release, helps open up more space in the carpal tunnel and relieves compression on the median nerve.
The bottom line
Carpal tunnel syndrome is a condition caused by median nerve compression at the wrist. This results in pain, numbness, tingling, and weakness in the hand that can interfere with your work and daily activities.
Stretches that target the wrist and finger flexors and median nerve can help reduce irritation from carpal tunnel syndrome. Other treatment options include rest, work modification, hand and wrist strengthening exercises, and splinting. Try carpal tunnel exercises daily for 3 to 4 weeks. If you continue to have symptoms, check in with your healthcare provider.
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References
Ijaz, M. J., et al. (2022). Comparative efficacy of routine physical therapy with and without neuromobilization in the treatment of patients with mild to moderate carpal tunnel syndrome. BioMed Research International.
Lee, S. H., et al. (2022). Grip strength measurement for outcome assessment in common hand surgeries. Clinics in Orthopedic Surgery.
Liu, C. T., et al. (2021). Effects of wrist extension on median nerve and flexor tendon excursions in patients with carpal tunnel syndrome: A case control study. BMC Musculoskeletal Disorders.
Madenci, E., et al. (2011). Reliability and efficacy of the new massage technique on the treatment in the patients with carpal tunnel syndrome. Rheumatology International.
OrthoInfo. (2018). Therapeutic exercise program for carpal tunnel syndrome. American Academy of Orthopaedic Surgeons.
Pace, V., et al. (2023). Update on surgical procedures for carpal tunnel syndrome: What is the current evidence and practice? What are the future research directions? World Journal of Orthopedics.
Pidgeon, T. S., et al. (2022). Carpal tunnel syndrome. OrthoInfo.
