Therapeutic Exercise Program for Carpal Tunnel Syndrome

Carpal tunnel syndrome causes pain, numbness, and tingling in the hand and arm. This condition is caused when one of the major nerves of the hand—the median nerve—is compressed as it travels through a narrow passage in the wrist called the carpal tunnel.

A therapeutic exercise program is a treatment option recommended for carpal tunnel issues. There are specific exercises you can try to help relieve symptoms of carpal tunnel problems.

You may feel a moderate stretch while doing the following exercises. However, you should stop if you experience any pain and discomfort.

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

Exercises for carpal tunnel syndrome can be an excellent alternative to surgery. Keep reading to learn basic exercises to help ease symptoms associated with this condition.

Exercise 1: Wrist Extension

The wrist extension exercise stretches the muscles in the inner forearm.

1. Straighten one arm in front of the body and bend your hand as if signaling someone to “stop.”
2. Using the opposite hand, apply gentle pressure across the palm and pull the palm back toward the body to feel a stretch inside the forearm.
3. Hold for 15 seconds.
4. Repeat 5 times, then do this stretch on the other arm.

Repeat this sequence up to 4 times daily, 5-7 days per week. It also works well as a warm-up stretch before other activities, especially those that involve gripping.

Exercise 2: Wrist Flexor Stretch

The wrist flexor stretch stretches the muscles in the outer forearm.

1. Extend one arm in front of the body with your palm facing down. Gently bend your wrist, pointing your hand toward the floor.
2. Using the other hand, gently pull the bent hand toward the body to feel a moderate stretch in the outer forearm.
3. Hold for 15 seconds.
4. Repeat 5 times, then do this stretch on the other arm.

Repeat this sequence up to 4 times daily, 5-7 days weekly. A person can also use it as a warm-up stretch before performing other activities, especially any exercise that involves gripping.

Exercise 3: Median Nerve Glide

A glide helps improve the mobility of a compressed nerve, such as the median nerve.

1. Form a fist with one hand and keep the thumb outside your fingers.
2. Uncurl, stretch the fingers straight out and keep the thumb pressed to the side of the hand.
3. Gently bend your hand toward the forearm, then extend the thumb to the side.
4. With the opposite hand, apply gentle pressure on the thumb to stretch.
5. For each change of position, hold for 3-7 seconds.
6. Release then repeat the whole process on the other hand.

Repeat this exercise 10-15 times daily, 6-7 days weekly.

Hold a cold compress on the hand for 20 minutes after the exercise to help prevent inflammation.

Exercise 4: Tendon Glides

The tendon glides exercise stretches the tendons in the carpal tunnel. Research shows that performing tendon gliding exercises can help improve carpal tunnel syndrome.

1. Bend your right elbow, so the forearm points up.
2. Straighten your fingers and thumb out—all fingers should be pointing straight up.
3. Bend the top of the fingers to form a hook.
4. Bend your fingers into a tight fist, keeping your thumb on top.
5. Hold each pose for 3 seconds.

Exercise 5: Wrist Lift

The wrist lift exercise works the muscles of the forearm:

1. Place your palm on the table and lift your fingers up.
2. Place the other hand across the knuckles and push down as the bottom hand tries to pull up.
3. You should feel the contraction in your forearm muscles.
4. Repeat with the opposite hand.

Exercise 6: Hand Squeeze

The hand squeeze exercise works the forearm muscles. You 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 then release.
3. Repeat 10 times for 3 sets.
4. Swap to the other hand.

Exercise 7: Wrist Stretch with Weights

The wrist stretch with weights exercise stretches the flexor muscles in the forearm. You will need a light weight for this exercise, such as a can of beans. If it feels comfortable, you can use gradually heavier weights.

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

These are all effective at-home exercises to try if you have carpal tunnel syndrome. Like any new exercise program, consult your doctor before performing any of these exercises.

If you feel any pain while performing this exercise, you should stop immediately.

Call Palm Wellness to Schedule Your Rehabilitation Session

If you have carpal tunnel syndrome, schedule your rehabilitation session with our experienced professionals at Palm Wellness Center.

Schedule your appointment at (813) 443-5370 or visit our website at www.palmwellness.center.

What Causes Carpal Tunnel Syndrome?

The carpal tunnel is a narrow passageway between the wrist and the hand that consists of tendons, ligaments, blood vessels, nerves, and bones.

The median nerve runs through the carpal tunnel, from the forearm to the hand. The nerve provides sensation to the fingers, including the thumb.

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

People who suffer from diabetes have a higher risk of carpal tunnel syndrome. It also states that females are 3 times more likely to develop carpal tunnel syndrome than males.