Carpal Tunnel Syndrome (CTS) is a common condition that affects around 2.7-5.8% of adults. Characterized by numbness, tingling, and pain in the hand and wrist, CTS can significantly impact one’s daily life. However, there is hope for relief and recovery through a series of targeted exercises and techniques.

At Able Hands Rehabilitation, we provide hand pain treatment to patients dealing with carpel tunnel syndrome and other hand issues. We have a team of professional, certified hand therapists providing exceptional services in various New Jersey areas.

In this piece, we will explore the world of carpal tunnel exercises, offering you a comprehensive guide to alleviate discomfort and regain optimal hand function.

Understanding Carpal Tunnel Syndrome

Before delving into exercises, it’s essential to understand what causes Carpal Tunnel Syndrome. The carpal tunnel is a narrow passageway in the wrist, housing the median nerve, tendons, and ligaments.

When pressure is applied to the median nerve, often due to repetitive hand movements or underlying conditions like arthritis, it can lead to CTS.

Common symptoms of CTS include:

  • Numbness or tingling in the thumb, index, middle, and ring fingers.
  • Weakness in the hand, making it challenging to grip or hold objects.
  • Pain or discomfort in the wrist, palm, or forearm.
  • Hand clumsiness, leading to frequent dropping of objects.

What Are Different Carpel Tunnel Exercises?

Now that we have a better understanding of CTS, let’s explore some effective carpel tunnel exercises that can help alleviate these symptoms and improve hand function.

a person pressing another's hand

1. Median Nerve Gliding

Median nerve gliding exercises are designed to improve the nerve’s mobility within the carpal tunnel. To perform this exercise:

  1. Start with your hand in a relaxed position.
  2. Gently flex your wrist, bringing your palm toward your forearm.
  3. Hold this position for a few seconds, feeling a slight stretch.
  4. Slowly extend your wrist, pointing your fingers toward the ceiling.
  5. Repeat this motion 5-10 times, ensuring it’s pain-free.

2. Wrist Flexor Stretch

This stretch targets the flexor tendons in the wrist, which can become tight in CTS. To do this stretch:

  1. Extend your arm in front of you with your palm facing up.
  2. Use your opposite hand to gently bend your wrist so your fingers point toward the floor.
  3. Hold this stretch for 15-30 seconds.
  4. Repeat this on the other hand.

3. Tendon Gliding Exercises

Tendon gliding exercises help improve the flexibility and movement of the tendons within the carpal tunnel. These exercises involve a series of coordinated hand and finger movements, and it’s essential to perform them correctly. A hand therapist or physiotherapist can guide you through these exercises.

4. Nerve Flossing

Nerve flossing exercises gently mobilize the median nerve, reducing pressure within the carpal tunnel. These exercises should also be performed under the guidance of a qualified therapist.

5. Hand Strengthening Exercises

Once your symptoms start to improve, incorporating hand-strengthening exercises can be beneficial. These exercises aim to build the muscles around the wrist and hand, providing better support and stability. Common hand-strengthening exercises include using handgrip devices, therapeutic putty, or rubber bands.

6. Ergonomic Adjustments

While exercises can be highly effective, it’s equally important to address the root causes of CTS. Make ergonomic adjustments to your workspace and daily activities to reduce strain on your wrists and hands. This may involve changing your computer setup, using wrist supports, or taking regular breaks to stretch and rest your hands.

Seek Professional Guidance

It’s crucial to approach carpal tunnel exercises with caution, especially if your symptoms are severe or worsening. Consulting a hand therapist or physical therapist for hands is highly recommended to ensure you are performing the right exercises correctly.

Experience Comfort With Carpel Tunnel Exercises At Able Hands Rehabilitation

At Able Hands Rehabilitation, we provide hand pain therapy for carpel tunnel syndrome and other hand injuries and issues. We have a team of experienced occupational therapists and have been serving various New Jersey areas, such as Edison, Freehold, Old Bridge, etc., for the last 25 years.

So, if you want to get relief from carpel tunnel syndrome and reclaim your hand function, contact us now.