5 Stretches to Relieve Carpal Tunnel Pain

Carpal tunnel syndrome can cause discomfort, numbness, and tingling in the hands and wrists, making daily tasks more challenging. However, regular stretching can help alleviate symptoms by reducing tension and improving circulation.

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1. Wrist Extension Stretch

Source: www.sportsinjuryclinic.net/Youtube

Extend one arm in front of you with the palm facing up. Use your other hand to gently pull back your fingers until you feel a stretch in your wrist and forearm. Hold for 15-30 seconds, then switch hands. Repeat 3-5 times. Instead of holding you head, you can also use a dumbbell!

2. Wrist Flexor Stretch

Source: www.sportsinjuryclinic.net/Youtube

Extend your arm with the palm facing down. Use your opposite hand to gently press down on the back of your hand, bending the wrist down. Hold for 15-30 seconds and switch sides. Perform this stretch 3-5 times for each hand.

3. Finger and Thumb Stretch

Source: NHS Inform/Youtube

Hold your hand out with your fingers straight. Use your opposite hand to gently pull each finger and thumb backward, one at a time. Hold each stretch for a few seconds. This stretch improves finger flexibility and reduces stiffness.

4. Prayer Stretch

Source: Ask Dr Jo/Youtube

Place your palms together in front of your chest, fingers pointing upward in a prayer position. Slowly lower your hands toward your waist, keeping your palms together, until you feel a stretch in your wrists and forearms. Hold for 15-30 seconds and repeat 3-5 times.

5. Nerve Glide Stretch

Source: Physiotutors/Youtube

Extend your arm to the side with your palm facing up. Bend your wrist so your fingers point toward the floor. Tilt your head to the opposite shoulder to enhance the stretch. Hold for 15-20 seconds and repeat on the other side. Perform 3-5 times.

Tips for Best Results

• Perform these stretches daily to maintain flexibility and reduce pain.
• Avoid overstretching to prevent further irritation.
• Consult a healthcare professional if symptoms persist or worsen.

Incorporating these stretches into your routine can help relieve carpal tunnel pain and improve hand and wrist function over time! Remember to consult a medical professional if your symptoms worsen.

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