5 Stretches for Carpal Tunnel That Put an End to Wrist Pain
You need your hands to perform some of the most basic (and important!) everyday tasks. Which is why the last thing you want is to be sidelined by carpal tunnel syndrome, a common cause of wrist pain. The good news? There are plenty of stretches for carpal tunnel that can provide relief.
What is carpal tunnel syndrome?
Carpal tunnel syndrome occurs when the median nerve in the wrist becomes compressed. It can be a common complication of rheumatoid arthritis. Other risk factors include everything from typing, texting, sewing, writing or even driving, which can put pressure on the median nerve (located on the palm side of your hand). Symptoms include numbness, tingling and pain. A visit with a physical therapist can help ease the ache, as can at-home stretches for carpal tunnel.
5 stretches for carpal tunnel
When it comes to treatment options for wrist pain, stretches are a good idea. “For carpal tunnel syndrome, I recommend wrist extension and wrist flexion exercises,” says Trevor Petrie, CHT, Hand Therapist at Grace & Able. “These nerve gliding exercises are easy to do anywhere and can improve the mobility of the median nerve.”
1. Wrist extension
Straighten your arm out in front of you with your palm facing the floor.
Flex your wrist so that your fingers are pointing upwards (like you are telling someone to stop).
Using your opposite hand, gently pull your fingers back to feel the stretch. Hold for up to 30 seconds.
Follow along with this video from Dr. Jo, PT, DPT.
2. Wrist flexion
Straighten your arm out in front of you, with your palm towards the ceiling.
Bend your hand so that your fingers are pointing downwards.
Using your opposite hand, gently pull your fingers gently back toward your wrist
Hold for up to 30 seconds.
Follow along with Donald Ozello, DC, in this video:
Practice each exercise two to three times, multiple times per day, Petrie suggests.
3. Thumb stretch
On each hand, grab your thumb in a fist.
Bend the wrist down and then back up as far as you comfortably can, feeling the stretch in your thumb and wrist about 10 times.
Turn your wrists inward so they’re facing one another and move your thumb so it sits on top of the fist.
Do the same up and down motion.
4. Prayer stretch
Place your palms together in a prayer pose with your elbows just a bit apart.
Slowly extend your hands down and your elbows out only to the point where you’re comfortable. You should feel a stretch, but not pain.
Watch this video for step-by-step instructions on the thumb stretch and prayer stretch, and to follow along with Dr. Jo.
5. Wrist flexor with thumb stretch
Place your arm straight out with your palm facing up.
Using the other hand, come underneath and grab your thumb
Pull your thumb downward with the rest of your hand.
Hold for about 30 seconds.
Follow along with Dr. Jo here:
The bottom line on stretches for carpal tunnel
“Performing these exercises four times daily for six weeks and 30 seconds each is recommended,” says Sarah Whitworth, OTR, OTD, CHT, Owner and Certified Hand Therapist at FYZICAL Therapy & Balance Centers — Sherman. “These exercises will support those with carpal tunnel syndrome by improving numbness, tingling and pinching strength.”
Tip: If your carpal tunnel pain is flaring and stretches alone aren’t helping, consider applying an ice pack wrapped in a towel for about 10 to 20 minutes to tamp down inflammation.
Keep reading for more tips on pain management:
Walking Is Key To Easing Joint Pain: Here’s How to Stroll Ache-Free
6 Stretches for Sciatica That Ease Pain and Speed Healing
The 5 Best Chair Exercises for Back Pain That Are Easy to Do Right at Home
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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