The carpal tunnel is a rigid, narrow passage in the wrist, surrounded by bones and ligaments, which houses the median nerve and tendons. When the nerve is compressed, the tendons become irritated, swollen, and carpal tunnel syndrome occurs. Symptoms of this disorder include numbness or tingling in the fingers and hand, which can extend from the wrist to the arm as the situation worsens. Stretching exercises can reduce irritation by increasing blood flow, relaxing muscles, tendons, and relieving symptoms so that the person can regain normal hand mobility. Stretching is not a substitute for proper medical treatment; therefore you must always go to a doctor.
Steps
Method 1 of 3: Try some wrist stretch exercises
Step 1. Do the prayer hands exercise
Stretching alone cannot solve the carpal tunnel problem, but in combination with effective treatment it can provide relief from moderate symptoms. Exercising the hands in prayer increases the blood supply to the median nerve by reducing the sensation of tingling and numbness.
- Start by joining your palms together right in front of your chest and under your chin.
- Slowly lower your hands (without your palms losing contact), bringing them in front of your stomach.
- When you feel a moderate stretch, hold the position for 15-30 seconds.
- Repeat the exercise two to four times.
- Stretching shouldn't cause any pain. If the pain increases or you feel tingling and numbness, stop and contact your doctor or physical therapist.
Step 2. Stretch the wrist flexor muscle
This type of exercise can prove beneficial. Start by stretching one arm forward so that it is parallel to the ground, with the palm facing the ceiling. With the other hand, grab your fingers and bend them down.
- When you feel a pleasant stretch, hold the position for 15-30 seconds.
- Alternate arms and do two to four repetitions.
- If you can't fully extend your arm, you can do the stretch with your elbow slightly bent.
Step 3. Stretch the wrist extensor muscle
Extend one arm forward, so that it is parallel to the ground and with the palm facing down. With the other hand, bend your fingers down.
- When you feel a gentle stretch, hold the position for 15-30 seconds.
- Alternate arms and do two to four repetitions.
- If you are unable to fully extend your arm, you can also do the exercise with your elbow slightly bent.
Step 4. Make circular movements of the wrist
This type of exercise reduces tension in the fingers and flexor tendons. Close your hands into fists and then extend your middle fingers by pointing them forward.
- At this point, trace five invisible circles clockwise with your fingers and then five more in a counterclockwise direction.
- Alternate hands, but do five repetitions for each.
Step 5. Squeeze a ball into the palm of your hand
Use a tennis ball or other similar object to increase the mobility of the entire wrist. Squeezing a stress ball relieves both carpal tunnel pain and psychological and physical tension.
- Squeeze the ball gently for five seconds and then relax your grip.
- Then, perform the exercise with the other hand while continuing the alternation.
- If you don't have any similar object to squeeze, just clench your fist for five seconds.
- Release the pressure and repeat the exercise five times.
- Switch to the other hand and repeat.
- If you're having too much trouble squeezing a tennis ball, get a softer stress ball or piece of play dough.
Step 6. Do wrist curls with weights
By doing this, you strengthen the wrist muscles and potentially reduce tension on the medial nerve. Grab a dumbbell or light weight, such as a can of canned food, and hold it in one hand. Let your hand hang over the edge of a flat surface, such as a bench, table, or just on your lap. The palm of the hand must be facing down; make sure your forearm is well supported.
- Then slowly raise your wrist upward, holding the position for a moment before bringing it back down.
- Do this exercise ten times.
- Afterward, rotate your arm so that your wrist is now facing the ceiling and do another ten repetitions.
- You can train this way using a resistance band. Rest your forearm on a flat surface, such as a bench, table, or your own lap, but let your hand hang over the edge. Put one end of the elastic band on the floor and lock it with your foot; finally, do the curls. You can change the resistance opposed by the elastic band by increasing or decreasing its length.
Method 2 of 3: Stretch the Fingers and Thumb
Step 1. Space your fingers apart
If you have been diagnosed with carpal tunnel syndrome, stretching exercises will not be able to significantly reduce symptoms and are not a substitute for medical treatment. However, you may find that stretching allows you to control pain and tension if your situation is not particularly severe. You can straighten and squeeze your fingers to loosen the wrist ligaments and thereby relieve pressure on the medial nerve.
- Keep your arms relaxed at your sides and spread your fingers.
- Hold this stretch for five seconds.
- Relax your hands, fingers and repeat the exercise.
- Do four repetitions.
Step 2. Extend and squeeze your fingers
Stand up straight and extend both arms forward with your palms down. The upper limbs must be parallel to the ground. Extend your fingers upward, as if you want to make the "stop" sign and hold the position for five seconds.
- Relax your fingers by letting them drop down so that they are again parallel to the floor.
- Then close them to form a tight fist and hold it for five seconds.
- Open your fist.
- Next, bend your wrist towards the floor for another five seconds.
- Straighten both wrists and relax your fingers.
- Repeat the exercise ten times and then let your arms dangle loosely at your hips by shaking them lightly.
Step 3. Do upward thumb stretches
Close all the fingers except the thumb which remains upwards. Create some resistance with your hand and wrist to keep your finger from moving; then, grab your thumb with your other hand and gently pull it back.
- Hold the tension for about five seconds.
- Release and repeat the exercise five to ten times for each hand.
Step 4. Extend your thumb under your hand
Another way to stretch the muscles connected to this finger is to initially hold the hand open in front of you. Space your fingers apart and make sure your palm is parallel to the ground.
- Bend your thumb towards the palm in an attempt to touch the base of the little finger.
- Count to ten and then release the tension.
- Repeat the exercise ten times for each hand.
Step 5. Use the rubber bands for resistance exercises
In this way, you strengthen the flexor tendons. Put a small rubber band around the five fingers and then try to spread them apart to stimulate the flexor tendons in the carpal tunnel.
- You can wrap the elastic twice around the fingers to reduce the diameter and increase the resistance; by doing so, you strengthen the weakened hand muscles.
- You can also just put a rubber band around the thumb and index finger or fingers you want to exercise.
- Try to spread your fingers apart and then relax them.
- Perform each movement for a minute or until you feel some muscle fatigue. However, try not to overdo it; you have to gradually increase your stamina. If you experience increased pain or numbness and tingling, stop exercising immediately and contact your doctor or physical therapist.
Method 3 of 3: Stretch the Arms, Neck and Shoulders
Step 1. Put one arm behind your back
You can reduce neck and shoulder tension by extending one arm (bent 90 °) behind your back. Gently rotate your head in the opposite direction until you feel a pleasant pull on your shoulder.
- If you are bending your right arm, turn your head to the left. You should feel the stretch on the right shoulder.
- Count to five and then relax.
- Repeat this exercise three times and then switch to the other arm.
- This type of stretching can avoid some factors that trigger the symptoms of carpal tunnel syndrome.
Step 2. Gently stretch your neck
You can do this to reduce neck tension if you suffer from some carpal tunnel contracture or related to a work-related upper limb disorder. To begin, sit in a straight posture and then place your right hand on top of your left shoulder. Keep your right shoulder down and slowly tilt your forehead forward and to the right.
- Hold the stretch for five seconds and apply only light pressure.
- Slowly return to the starting position and repeat the exercise on the opposite side.
Step 3. Do shoulder raises
Stand with your arms relaxed at your sides. Next, raise your shoulders bringing them closer to your ears; bring them back and then stretch them down again. Hold the position for a few moments and then push them forward.
- In this way, you perform a full stretch of the shoulder muscles.
- It should take you about seven seconds to complete the entire sequence.
Step 4. Extend your hands and elbows on a wall
You can do this type of exercise to strengthen the muscles between the wrist and the inside of the elbow. In this way, you increase the mobility of the joint and provide support for the wrist.
- Face a wall and lift one arm until it is parallel to the floor. Then, rest your palm against the wall with your fingers pointing up.
- If you don't feel any stretch, lean slightly towards the wall.
- Count to 30 and then release the tension.
- Repeat the exercise three times with each arm.
- If you want a more intense stretch, rotate your palm so that your fingers are pointing to the floor.
Warnings
- If you are experiencing pain and discomfort, you should make an appointment with your doctor.
- The goal of these exercises is to increase the reps and sessions until you feel discomfort. Whenever you feel pain or fatigue, you need to stop.
