Carpal tunnel syndrome is a common condition that causes pain, numbness, and tingling in the hand and arm. The condition occurs when one of the major nerves to the hand — the median nerve — is squeezed or compressed as it travels through a narrow passageway in the wrist called the carpal tunnel.
1. Wrist Extension Stretch
• Straighten your arm and bend your wrist back as if signaling someone to “stop.”
• Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm.
• Hold the stretch for 15 seconds.
• Repeat 5 times, then perform this stretch on the other arm.
NOTE: Do not lock your elbow.
2. Wrist Flexion Stretch
• Straighten your arm with your palm facing down and bend your wrist so that your fingers point down.
• Gently pull your hand toward your body until you feel a stretch on the outside of your forearm.
• Hold the stretch for 15 seconds.
• Repeat 5 times, then perform this stretch on the other arm.
NOTE: Do not lock your elbow.
3. Medial Nerve Glides
• Make a fist with your thumb outside your fingers (1)
• Extend your fingers while keeping your thumb close to the side of your hand (2)
• Keep your fingers straight and extend your wrist (bend your hand backward toward your forearm) (3)
• Keep your fingers and wrist in position and extend your thumb (4) • Keep your fingers, wrist, and thumb extended and turn your forearm palm up (5)
• Keep your fingers, wrist, and thumb extended and use your other hand to gently stretch the thumb (6)
NOTE: Do not put too much pressure on your thumb in position 6.
4. Tendon Glides
Step-by-step directions for Series A
• With your hand in front of you and your wrist straight, fully straighten all of your fingers (1)
• Bend the tips of your fingers into the “hook” position with your knuckles pointing up (2)
• Make a tight fist with your thumb over your fingers (3)
Step-by-step directions for Series B
• With your hand in front of you and your wrist straight, fully straighten all of your fingers (1)
• Make a “tabletop” with your fingers by bending at your bottom knuckle and keeping the fingers straight (2)
• Bend your fingers at the middle joint, touching your fingers to your palm (3)
NOTE: These movements may cause a gentle pulling, but should not cause increased pain.
Source: https://orthoinfo.aaos.org/
