7 Best Carpal Tunnel Syndrome Exercises To Try At Home

Do you feel pain in the hands and fingers due to nerve compression? It could be because of carpal syndrome. Medical conditions like diabetes, obesity, rheumatoid arthritis, etc., increase the chances of getting diseased with this syndrome. It worsens over time and, if left untreated, can lead to permanent hand dysfunction and loss of finger sensation. You can get the syndrome treated through surgery, but it would be better to choose non-surgical treatment. It is where carpal tunnel syndrome exercises come in use. They can help you manage the pain and lower the syndromes. This blog will cover the best exercises for carpal tunnel, so keep reading till the end. 

7 Carpal Tunnel Syndrome Exercises

Below are the best exercises for carpal tunnel that you can incorporate into your daily routine to alleviate symptoms of this syndrome.

1. Finger Stretch

Certain hand exercises can reduce the pressure on the median nerve and lessen the symptoms of carpal tunnel syndrome, and finger stretching is one of them. Fingers and thumbs can become stiff because of carpal tunnel syndrome. This exercise can lengthen the muscles, tendons, etc., and alleviate stiffness of fingers and thumbs.

How to do the exercise

Straighten your arm and gently stretch your finger backwards. Do the same with your other hand. 

2. Wrist Extension

Wrist extension is next among the carpal tunnel syndrome exercises. It helps you stretch the muscles of your inner forearm and can relieve the pain in the lower arm, hand and wrist. Wrist extension also builds strength in the forearms, which support the wrist and elbow, becoming one of the best carpal tunnel therapy exercises.

How to do the exercise

Hold your right arm straight at shoulder height and pull back the palm with your left hand. Hold the position for a while and repeat it with your other hand. 

3. Hand Squeeze

If you are looking for carpal tunnel therapy exercises, you must try hand squeezes. It will reduce strain on the tendons, helping you with carpal tunnel syndrome. This activity also builds endurance for hand and arm muscles, making it one of the best carpal tunnel exercises. 

How to do the exercise

Take a ball in your hand and extend your arm while keeping the palm-faced ceiling. Now, squeeze the ball for 5 seconds. Do the same thing with your other hand. 

4. Tendon Glides

The 2020 study by NIH (National Institute of Health) shows that Tendon Glides effectively improve carpal tunnel syndrome. Hence, if you are looking for the best carpal tunnel syndrome exercises, you must try tendon glides. It moves and stretches tendons at multiple points and improves the condition of upper limb muscle tendons. 

How to do the exercise

To perform tendon glides, bend your elbow and straighten your arm so that your finger faces the ceiling. Now, bend the top of the fingers, make a hook, and return the finger to its original position. Repeat the exercise with both hands.

5. Wrist Curls

Wrist Curl is the fifth among the best exercises for carpal tunnel syndrome. It will increase your forearms’ flexibility, tone the forearms and arms, and reduce arm fatigue, all of which will ultimately alleviate carpal tunnel syndrome. 

How to do the exercise

To perform this one of the best carpal tunnel syndrome exercises, place a lightweight on your hands and curl your wrist up. Now, allow the weight to fall back and repeat the exercises. 

6. Finger Bend

People searching for carpal tunnel therapy exercises must check finger bend. It’s an easy exercise that can strengthen the tendon in the thumb. It will increase the range of motion of your fingers and relieve pain, becoming one of the best exercises for carpal tunnel. 

How to do the exercise

Hold the palm of your hand straight while keeping the fingers together. Now, slowly bend the top half of the fingers until they resemble a hook, and hold for a while. Do the same exercise with both hands. 

7. Wrist Lift

Wrist Lift is the last exercise on this list for carpal tunnel syndrome. It’s easy, requires no equipment, and effectively works on the forearm muscles, helping with carpal tunnel syndrome.

How to do the exercise

Put one hand straight on a surface and place the other over it. Now, try to lift it up with the first hand while pressing it down with the other hand. Repeat the exercise with both hands. 

You learned about the carpal tunnel syndrome exercises. These exercises involve stretching your muscles and can help you manage carpal tunnel. However, you must not stretch your muscles too hard; otherwise, it can cause side effects. Also, avoid these exercises if you feel sharp pain during exercise. 

Frequently Asked Questions

1. Can you fix carpal tunnel syndrome naturally?

Certain exercises, stretches, and lifestyle changes can help if you have carpal tunnel syndrome. They can reduce the pain and strain in the muscles; however, none are proven replacements for medicinal treatments. 

2. Can eating bananas help you during carpal tunnel syndrome?

Banana has vitamin B6, which is effective in treating carpal tunnel symptoms. So, yes, eating bananas for carpal tunnel syndrome is good.

3. What are the don’ts of carpal tunnel syndrome?

The don’ts of carpal tunnel syndrome are:

• Using vibrating hand tools
• Hold the hand and wrist in awkward positions
• Forceful grasping or pinching

4. What are some carpal tunnel syndrome exercises to avoid?

You should avoid all exercises and physical activities that bend or twist your wrists for a long period. Instead, you should keep moving your hands and wrists all the time.