The 5 Best Exercises for Carpal Tunnel Syndrome

If you suffer from Carpal Tunnel Syndrome (CTS), you know how debilitating and frustrating this neurological disorder can be. According to the National Institute of Neurological Disorders and Stroke, this condition is quite common. It usually results from a combination of factors that add pressure to the tendons and median nerve of your carpal tunnel.

We spoke with an expert who shares exactly how you can relieve some of the symptoms of carpal tunnel by exercising and stretching. Keep reading to learn all about the five best exercises for carpal tunnel, and for more, don’t miss 5 Best Mobility Exercises to Increase Your Range of Motion After 50.

What is carpal tunnel and what causes it?

Mike Bohl, MD, MPH, ALMDirector of Medical Content and Education at Ro and member of our Medical Expert Council explains, “The carpal tunnel is a small passage through the bones and ligaments of the wrist that tendons and the median nerve pass through to pass from your forearm to your hand.”6254a4d1642c605c54bf1cab17d50f1e

Carpal tunnel syndrome is classified as a medical condition that occurs when your median nerve, which runs through the carpal tunnel, becomes strained. This can lead to a tingling sensation, numbness, and weakness in the fingers. Sometimes it can also cause pain or make it harder to use your hand.

“There are many possible causes of carpal tunnel syndrome, including repetitive motions (such as typing, sewing, or writing), using vibrating tools, sleeping in a strange position, injuries, arthritis, lesions taking up space (like a cyst growing in the carpal tunnel), and more,” adds Dr. Bohl.

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What are the best exercises for carpal tunnel?

The good news is that sometimes you can resolve carpal tunnel syndrome after stopping the activity that’s making it worse. Surgery is also an option. Additionally, there are certain exercises and stretches that you can incorporate into your routine that can help relieve symptoms. However, Dr. Bohl points out, “They won’t necessarily work for everyone, and in some cases they can make symptoms worse.”

Here are Dr. Bohl’s top five exercises for carpal tunnel:

wrist extension

For wrist extension, you’ll hold your hand with the carpal tunnel in front of your body and bend your wrist as if doing a “stop sign” gesture, says Dr. Bohl. Your other unaffected hand should gently pull this hand back so that you feel a solid stretch. Hold this position for 10 to 30 seconds. Repeat this exercise several times a day.

wrist flexion

Hold your hand again with the carpal tunnel in front of your body. This time your palm should be facing down. Bend your wrist so that your fingers are pointing down. Your other hand should pull the affected hand back slightly so that you feel a solid stretch. Hold this position for 10 to 30 seconds. Repeat this exercise several times a day.

Reverse wrist curls

This exercise will require you to hold a light weight in your hand. Place your forearm on a table or solid surface so that your hand is over the edge. Let the weight pull your hand down. Make sure your forearm stays in place as you bend your wrist to bring the weight up before lowering it. Perform three sets of eight to 12 reps.

Shake

This exercise is quite simple. “Just shake your hands in the air like you’re trying to dry them. This can sometimes be a quick way to relieve symptoms of carpal tunnel syndrome,” says Dr. Bohl.

Nerve and tendon sliding exercises

Finally, Dr. Bohl explains that there are also “nerve and tendon gliding exercises” that can improve your mobility, but it’s a good idea to consult an occupational therapist on how to perform them correctly.

Alexa Mellardo