The carpal tunnel is a narrow, rigid passage that passes through bones and ligaments and protects the median nerve and tendon. When the tendon becomes inflamed and swollen, compressing the median nerve in the carpal tunnel, a condition known as carpal tunnel syndrome occurs. Symptoms of carpal tunnel syndrome include numbness or tingling in the hand and fingers and can radiate from the wrist to the arm if the condition gets worse. Stretching exercises can relieve inflammation in the carpal tunnel by increasing blood flow, relaxing muscles and tendons, and suppressing symptoms so that you get back to normal hand movement. Stretching does not replace actual treatment. So, you should consult a doctor.
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Method 1 of 3: Trying the Wrist Stretch
Step 1. Do a prayer stretch
Stretching alone will not solve carpal tunnel problems, but when combined with proper medication stretching can help relieve moderate symptoms. Prayer stretches can help increase blood flow to the median nerve. Try prayer stretches as an initial effort to relieve pain from the carpal tunnel, and reduce numbness and tingling sensations.
- Start by pressing your palms together in front of your chest, under your chin.
- Slowly lower your hands (in a cupped state), and keep them near your stomach.
- When you feel a moderate stretch, hold this position for 15 to 30 seconds.
- Repeat two to four times.
- Stretching should not cause pain. If the pain, numbness, and tingling in the hand get worse, stop the exercise and see a doctor or physical therapist.
Step 2. Stretch for the wrist flexors
Stretching the wrist flexors can help relieve symptoms. Start by extending one arm forward, parallel to the floor while the palm is facing the ceiling. Use the other hand to bend your fingers down toward the floor.
- When you feel a stretch, hold it for 15 to 30 seconds.
- Do this with the other arm and repeat two to four times.
- If you can't fully straighten your arms, you can also do this stretch with your elbows slightly bent.
Step 3. Stretch for wrist extensors
Extend one arm forward, parallel to the floor while palms facing the floor. Use the other hand to bend your fingers toward the floor.
- When you feel a stretch, hold it for 15 to 30 seconds.
- Do this with the other arm and repeat two to four times.
- If it's not possible to fully straighten your arms, you can also do this stretch with your elbows slightly bent.
Step 4. Do a wrist circle (rotate the wrist)
Wrist circles can help reduce tension in the fingers and flexor tendons. Make a fist, then straighten your forefinger and fingers forward.
- Rotate your fingers so that they form a circle clockwise five feet, then counterclockwise five times.
- Do this with the other hand, and repeat three times for each hand.
Step 5. Squeeze the ball in the palm of your hand
Squeeze a tennis ball or other similar object to help increase the mobility of the entire wrist. Using a stress ball can help relieve carpal tunnel pain as well as relieve stress.
- Gently squeeze the ball for five seconds, then release.
- Do it with the other hand, and continue alternately.
- If you don't have a stress ball, or something like that, make a fist and hold that position for five seconds.
- Release the fist, and then repeat five times.
- Do it with the other hand and repeat.
- If the tennis ball is too big to squeeze, try squeezing a soft stress ball or even a lump of clay.
Step 6. Perform wrist curls using weights
You can strengthen your wrists and release tension at the same time by doing wrist curls using weights. Use light weights, food cans are a great start, and hold them in one hand. Hang your hands over the edge of a surface, such as a bench, table or lap. The palms should face down. Make sure the forearm is well supported.
- Then, slowly arch your wrist up, hold it for a moment and then lower it to the starting position, also slowly.
- Repeat this movement 10 times.
- Then rotate your arms so that your palms are facing the ceiling, and do this movement 10 more times.
- You can also use a rubber band (resistance band) in the same way. Place your forearm on a surface, such as a bench, table, or lap, but allow your hand to hang over the edge of the surface. Then, place the end of the rubber strap on the floor and secure it with your feet. After that, do a wrist curl as above. You can adjust the "tension" in the rubber strap by increasing or decreasing the length of the rope.
Method 2 of 3: Do the Finger and Thumb Stretch
Step 1. Spread your fingers like a fan
If you are diagnosed with carpal tunnel, stretching exercises alone may not significantly relieve your symptoms. Stretching does not replace medication. You may find stretching helps reduce pain and tension to some extent if the symptoms are not too severe. You can stretch and clench your fingers to relax the ligaments in your wrist. Loosening the ligaments can help relieve tension in the carpal tunnel.
- Let your hands relax at your sides, then stretch your fingers so that they expand like a fan.
- Hold this stretch for five seconds.
- Relax your hands and fingers again, then repeat the stretch.
- Repeat this exercise four times.
Step 2. Extend and clench your fingers
While standing, extend your arms in front of you with your palms facing down, parallel to the floor. Extend your fingers upward as if to make a “stop” signal, hold this stretch for five seconds.
- Relax your fingers and return to their original position so that they are parallel to the floor.
- Clench your fingers tightly into a fist and hold for five seconds.
- Open your fist.
- Then bend your wrist down toward the floor and hold for five seconds.
- Straighten your wrists and relax your fingers.
- Repeat this exercise 10 times, then let your hands hang relaxed at your sides while shaking them slightly.
Step 3. Perform the thumb-up stretch
Clench your fingers, except your thumb. Straighten your thumb and point it up. Create resistance with your hands and wrists to keep your thumbs from moving. Then, grab the thumb with the other hand, and slowly pull it back.
- Hold this stretch for about five seconds.
- Release and repeat five to ten times for each hand.
Step 4. Stretch your thumb under your hand
There are other ways to stretch the thumb. Start by extending your arms in front of you with your palms facing down. Then stretch your fingers so that they expand like a fan.
- Bend your thumb under your palm and try to touch the base of your little finger.
- Count to five, then return the thumb to its original position.
- Repeat 10 times for each hand.
Step 5. Use a thick rubber band as an aid for resistance training
Hold the rubber band to build the strength of the flexor tendons. Place rubber bands around your fingers, then stretch your fingers open to work the flexor tendons in the carpal tunnel.
- You can fold the rubber band in half to reduce its size and increase resistance. That way, you can strengthen weak hand muscles.
- You can also put rubber bands on only your thumb and forefinger, or the other two fingers you want to practice.
- Extend your finger, then release it.
- Do each movement for one minute, or until your fingers feel tired. Don't push yourself too hard. It is better if you build resistance gradually. If the pain, numbness, and tingling get worse, stop exercising and see a doctor or physical therapist right away.
Method 3 of 3: Stretching the Arms, Neck and Shoulders
Step 1. Pull one arm back, toward the back
To relieve tension in your neck and shoulders, you can stretch one arm (while bent at a 90-degree angle) toward your back. Turn your head in the opposite direction until you can feel a stretch in the shoulder area.
- If you bend your right arm, turn your head to the left. You will feel a stretch in your right shoulder.
- Count to five then return to the starting position.
- Repeat three times then do it with the other arm.
- This exercise can prevent some of the symptoms of carpal tunnel syndrome from appearing.
Step 2. Gently stretch your neck
You can stretch and reduce tension in the neck if there is a carpal tunnel-related strain or repetitive strain injury. Take the starting position by standing straight, then place your right hand on your left shoulder. Lower your right shoulder and lower your head slowly forward, and slightly to the right.
- Hold this stretch for five seconds. Just apply a little pressure.
- Return to starting position slowly. Repeat this stretch with the other side.
Step 3. Perform the shoulder shrug stretch
Start by standing straight, arms relaxed at your sides. Then lift both shoulders at the same time. Tighten your shoulders back, then stretch and pull them down. Hold this position for a moment, then push your shoulders forward.
- This movement will give a good and thorough stretch of the shoulder.
- The entire movement will take about seven seconds.
Step 4. Extend your arms and elbows toward the wall
This stretch can help you strengthen the arm muscles between your wrist and the inside of your elbow. In addition, this stretch can help create mobility and support through the wrist.
- While standing facing a wall, raise one arm until it is parallel to the floor. Place your palms on the wall with your fingers pointing up.
- If you can't feel the stretch, lean slowly toward the wall.
- Count to 30 then return to the starting position.
- Repeat this exercise three times for each arm.
- For a deeper stretch, rotate your palms until your fingers point toward the floor.
Warning
- If you experience pain and discomfort, see a doctor.
- The goal of this exercise is to get into the habit of stretching for a comfortable period of time. Whenever you feel tired or in pain, stop the exercise.
