Carpal Tunnel Syndrome (CTS) is a condition that occurs when the median nerve, that runs through the carpal tunnel in the wrist, becomes compressed. Here are some exercises that might help ease the symptoms.

Carpal Tunnel Syndrome Exercises

Carpal tunnel symptoms are wide, such as wrist pain, tingling, numbness, and weakness in the hand and fingers. While severe cases may require medical intervention, including surgery, certain exercises can help alleviate symptoms, improve mobility, and prevent further strain.

Get to know the main exercises for carpal tunnel syndrome:

1. Wrist Flexor Stretch

Please follow these steps for this exercise:

• Extend your arm straight in front of you with your palm facing up.
• Use the opposite hand to gently pull your fingers back towards your body.
• Hold for 15-30 seconds and repeat on the other hand.

This exercise helps stretch the wrist flexor muscles and relieve tension.

2. Wrist Extensor Stretch

It includes the following steps:

• Extend your arm straight in front of you with your palm facing down.
• Use the opposite hand to gently press your fingers downwards towards your body.
• Hold for 15-30 seconds and repeat on the other hand.

This exercise helps stretch the wrist extensor muscles, reducing tension.

3. Median Nerve Glide

In order to do this exercise, you have to apply those steps:

• Start with your arm at your side, elbow bent, and palm facing up.
• Gradually straighten your arm while extending your wrist and fingers back.
• Move back to the starting position.
• Perform 5-10 repetitions per hand.

This exercise mobilizes the median nerve to reduce compression and improve flexibility.

4. Wrist Flexion and Extension

Please follow these steps for this exercise:

• Sit with your forearm supported on a table, palm facing down, and wrist hanging off the edge.
• Slowly bend your wrist up and down.
• Perform 10-15 repetitions on each hand.

Doing this exercise helps in strengthening the wrist and improves range of motion.

5. Finger Stretch and Opposition

It includes the following steps:

• Hold your hand in a relaxed position.
• Spread your fingers wide apart and then bring them together.
• Then, touch each fingertip to your thumb, one at a time.
• Repeat 10 times on each hand.

Repeating this exercise daily helps in improving finger dexterity and reduces stiffness.

Benefits of Carpal Tunnel Exercises

Performing gentle exercises can:

• Reduce pressure on the median nerve.
• Improve wrist flexibility and range of motion.
• Enhance blood circulation to the wrist and hand.
• Strengthen the muscles around the wrist.

Remember to start gently, perform movements slowly and stop if you experience increased pain or discomfort.

Tips for Managing Carpal Tunnel Syndrome

In addition to the exercise, we encourage you to apply those tips that help in easing the symptoms:

1. Ergonomics: Maintain proper wrist posture when working at a computer or performing repetitive tasks.
2. Rest Breaks: Take frequent breaks to avoid overuse of the wrist.
3. Wrist Splint: Wearing a splint at night can help keep the wrist in a neutral position.
4. Ice Therapy: Applying an ice pack can reduce inflammation and pain.

When to Seek Medical Advice

If symptoms persist despite regular exercises and ergonomic adjustments, consult a healthcare professional for further evaluation. Severe cases may require physical therapy, medications, or surgical intervention.