Carpal Tunnel Syndrome: Essential Exercises for Relief

Introduction

These exercises are designed to help relieve carpal tunnel syndrome symptoms and improve wrist flexibility. Perform these exercises gently and stop if you experience increased pain.

Exercise Series

1. Wrist Flexor Stretch

• Extend your arm with palm facing up
• Gently bend your wrist back with other hand
• Hold for 15-30 seconds
• Repeat 3 times

2. Median Nerve Glides

• Start with hand in neutral position
• Extend wrist and fingers
• Gently bend fingers into fist
• Return to start
• Perform 5-10 repetitions

3. Tendon Gliding Exercises

Sequence through these positions:

1. Straight fingers (table-top)
2. Hook fist
3. Full fist
4. Straight fist
5. Hold each position 3-5 seconds

4. Wrist Range of Motion

• Perform circles with wrist
• 10 clockwise rotations
• 10 counterclockwise rotations
• Keep movements slow and controlled

Frequency Guidelines

• Perform 3-4 times daily
• Complete all exercises in sequence
• Duration: 10-15 minutes per session

Precautions

• Stop if pain increases
• Maintain gentle pressure
• Avoid forceful movements
• Consult your healthcare provider if symptoms worsen