The Most Effective Carpal Tunnel Relief Exercises

When used as part of a comprehensive treatment plan, carpal tunnel exercises and stretches can go a long way toward strengthening the muscles in the wrist and hand. When applied in the early stages of the condition they can promote healthy movement of the median nerve, reduce symptoms, and protect against future incidence of carpal tunnel syndrome. See our guide for ideas on how to get started.

Carpal Tunnel Stretches

Managing carpal tunnel syndrome is about working the muscles in the wrist and hand to help them glide normally over the medial nerve. This helps prevent friction or pinching, which is the cause of the most common symptoms of the condition. When performed properly, carpal tunnel stretches can reduce pain and numbness while increasing flexibility and strength. Follow our guide below to learn effective exercises you can try today. If your pain persists or increases while stretching, stop immediately and talk to your physician about moving forward with your carpal tunnel treatment.

If you’re looking to tackle the root cause of your wrist pain, you can also try these preventative strategies.

Wrist Stretches

Wrist stretches are a good way to warm up the carpal tunnel at the beginning of each day or before other activities. Try these stretches for yourself.

Hand Stretches

The muscles that control the fingers travel through the carpal tunnel and down the length of the arm. By stretching fingers you can promote healthy wrists and arms as well. Try these hand stretches at home.

Carpal Tunnel Exercises

These wrist and hand exercises can help relieve pain and increase range of motion by improving the way the tendon moves through the carpal tunnel. This will keep the hand and fingers functioning normally and decrease common symptoms like tingling and stiffness. Here are a few other exercises you can try.

When to Perform Stretches and Exercises

You should try to perform these exercises throughout the day. Take a break every hour or so and perform 2-3 repetitions on each hand. You don’t have to do them all, start by choosing one or two that feel comfortable for you. If stretches and exercises are causing you more pain you should stop immediately and speak with your doctor.

If you’re looking for carpal tunnel pain relief at night, take a look at our guide.

Benefits of Carpal Tunnel Exercises

Carpal tunnel exercises are best used in conjunction with other forms of treatment, like behavior changes, corticosteroids, and wrist braces. If your symptoms are more severe, surgery may be needed to relieve symptoms.

While they’re only a piece of the puzzle, carpal tunnel stretches and exercises have plenty of benefits. These include:

• Delay the need for more serious treatment

  If you have moderate to severe carpal tunnel symptoms, it’s possible that you’ll need surgery in the near future. However, practicing carpal tunnel exercises in the meantime can help you retain a symptom-free lifestyle for longer.

• Prevents scarring after surgery

  When surgery is required to repair the carpal tunnel, there is often residual nerve scarring. Practicing range-of-motion exercises can help prevent this.

• Speeds recovery of mild symptoms

  When used with other treatments, these exercises can help return your wrist to normal functioning sooner.

Exercises After Carpal Tunnel Surgery

They key to a smooth recovery after carpal tunnel surgery is to take exercises slow and easy to avoid damaging the sensitive tendons. Even simple day-to-day activities like writing and using a fork can be a challenge in the first two weeks. During this time, limit activity to allow the wrist to heal. Always follow your doctor’s advice when recovering from surgery.

After the first two weeks, simple exercises like the grip stretching and gliding exercises mentioned above can be a good way to lightly stretch the area. Take these stretches slowly, learn how to properly apply ice to relieve pain or swelling and try wearing a wrist brace to prevent injury until the wrist is fully healed.

Products for Carpal Tunnel Pain

The best way to support your treatment is to ensure you have the equipment you need to keep symptoms under control. See which of these can best help your recovery.

Braces

If your symptoms are especially severe, a brace or splint can be the perfect way to immobilize your wrist to prevent further harm. There is a range of different options to choose from, depending on what part of your hand is injured.

Compare Wrist Brace Styles Here

Massagers

An electric hand massager can be another convenient way to relieve carpal tunnel pain, with different modes to deliver customized therapy. There is also a variety of more simple massage tools which are designed to deliver targeted therapy exactly where you need it.

Exercisers

The exercises listed above are all great ways to keep your joints and muscles in your wrist strong and healthy. But did you know you can vary your workout with grip-strengthening equipment? Therapy putty, palm grips, and finger exercises can let you work out your hands in whatever way you like.

Need help finding the right grip strengthening tool for your carpal tunnel pain?

Hot and Cold Packs

Hot and cold therapy can be the perfect way to speed healing and numb painful symptoms. With a range of different hot and cold packs, you can deliver hot or cold therapy in exactly the way you want. Try a cold roller to get a gentle massage and cold therapy in one!

Relief with Precaution

Talk to your physician if you’re experiencing carpal tunnel symptoms. Getting the right treatment can help manage pain, numbness, and stiffness, while also preventing the condition from getting worse. Stretches and exercises are best used as part of a comprehensive plan that includes a range of other treatments, including:

• Taking frequent breaks from repetitive movements
• Massage
• Splinting
• Hot or cold therapy
• Kinesiology taping

You can also find a range of other ways to find relief with our guide to carpal tunnel home remedies.

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