Carpal Tunnel Exercises: Relieve Hand Numbness and Tingling
What Is Carpal Tunnel Syndrome?
Carpal tunnel syndrome occurs when the median nerve is compressed as it passes through the carpal tunnel in your wrist. This causes:
Common causes:
Nerve Gliding Exercises
Nerve glides help the median nerve move more freely through the carpal tunnel. Do these gently—never force.
Median Nerve Glide 1
1. Start with fist, wrist neutral
2. Straighten fingers, wrist still neutral
3. Extend wrist back (fingers toward ceiling)
4. Extend thumb out to side
5. Turn palm up
6. Gently pull thumb back with other hand
7. Flow smoothly through positions
8. 10-15 reps, 2-3 times daily
Median Nerve Glide 2 (Simpler)
1. Arm at side, elbow bent
2. Make a fist
3. Open fingers, extend wrist
4. Straighten elbow while extending wrist and fingers
5. 10-15 reps
Nerve Glide with Head Movement
1. Perform nerve glide as above
2. At end position, tilt head away from the arm
3. This increases nerve tension (do gently)
4. 5-10 reps
Tendon Gliding Exercises
These help tendons move smoothly through the carpal tunnel.
Tendon Glide Sequence
1. Straight: All fingers extended straight
2. Hook: Bend fingers at middle joints only
3. Full fist: Close into complete fist
4. Tabletop: Bend at base joints, fingers straight
5. Straight fist: Fingers to palm, straight
Hold each position 3-5 seconds, flow through sequence 10 times.
Stretches
Wrist Flexor Stretch
1. Extend arm, palm up
2. Use other hand to pull fingers back
3. Keep elbow straight
4. Hold 30 seconds
5. Both wrists
Wrist Extensor Stretch
1. Extend arm, palm down
2. Pull hand down with other hand
3. Hold 30 seconds
4. Both wrists
Prayer Stretch
1. Palms together in front of chest
2. Lower hands toward waist, keeping palms together
3. Hold 30 seconds
Reverse Prayer
1. Backs of hands together
2. Lower toward waist
3. Hold 30 seconds
Strengthening (When Pain Allows)
Grip Squeeze
1. Squeeze soft ball or putty
2. Hold 5 seconds
3. 10-15 reps
4. Don't overdo—stop if symptoms increase
Finger Spreads
1. Spread fingers apart
2. Hold 5 seconds
3. 10-15 reps
Rubber Band Extensions
1. Rubber band around all fingers
2. Spread fingers against resistance
3. 15-20 reps
Daily Routine
Morning (3 minutes)
1. Tendon glides: 10 reps
2. Median nerve glides: 10 reps
3. Wrist circles: 10 each direction
4. Prayer stretch: 30 seconds
During Work (Every Hour)
1. Shake out hands
2. Quick nerve glides: 5 reps
3. Wrist stretches: 15 seconds each
4. Check wrist position (keep neutral)
Before Bed
1. All stretches: 30 seconds each
2. Nerve glides: 10 reps
3. Tendon glides: 10 reps
4. Consider wearing night splint
Night Splints
Wearing a wrist splint at night keeps your wrist neutral and often significantly reduces symptoms. Many people unconsciously flex their wrists while sleeping, compressing the nerve.
Ergonomic Tips
Keyboard/Mouse
General
What to Avoid
When Exercises Help vs. When They Don't
Exercises Help Most When
Exercises May Not Be Enough When
When to See a Doctor
Get evaluated if:
Treatments include:
The Bottom Line
Many cases of carpal tunnel syndrome improve significantly with nerve gliding exercises, stretching, night splinting, and ergonomic changes. Start early for best results. Consistency is key—do the exercises multiple times daily. If symptoms are severe or don't improve, see a doctor—surgery is highly effective when needed.