Wrist & Arm Pain

5 Best Carpal Tunnel Syndrome Stretches & Exercises

These carpal tunnel syndrome stretches & exercises are great for carpal tunnel pain. They are easy to do just about anywhere and should help provide pain relief from carpal tunnel syndrome symptoms.

Sometimes pain that presents as carpal tunnel syndrome can be coming from your elbow, shoulder, or your neck, so check with your doctor or physical therapist before assuming you have carpal tunnel syndrome and starting these exercises.

The first two stretches for carpal tunnel syndrome are more of a warm up. You will make a fist, and do wrist flexion and extension. Then you will turn your fist up with the thumb on top for radial and unlar deviation. These will start loosening up the muscles in and around the wrist.

Then you will go into full stretches for your wrist flexors and extensors. You can do them modified or the full stretch.

The next carpal tunnel stretch is a prayer stretch. This really stretches the carpal tunnel area, and you might get some numbness and tingling with it. As long as it goes away when you stop, it should be okay to do.

The last two stretches are for your pec or chest muscles and your anterior scalenes. Sometimes the pain comes from tightness in these areas at the chest and neck. So it’s important to stretch this area as well.

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Real Time Prayer Stretch to Relieve Carpal Tunnel Syndrome & Wrist Pain

The prayer stretch for the wrist is a great way to not only relieve pain and tightness in your wrists, but it also helps relieve and prevent carpal tunnel syndrome. 

If you work on a computer all day or if you work with your hands often, this is a great stretch to help relieve soreness and pain in the wrists and hands.

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Carpal Tunnel Syndrome Stretches & Exercises

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Real Time Wrist Flexor & Extensor Stretch to Relieve Wrist Pain & Fatigue

Tightness & pain in the wrists and forearms is common if you work on a computer or with your hands for long periods. This wrist flexor & extensor stretch is a great way to relieve pain in the wrists, hands, and elbows.

Overuse of your wrists can also lead to wrist injuries like carpal tunnel syndrome.

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Ulnar Nerve Glides

Ulnar nerve glides (aka ulnar nerve flossing) can help relieve a trapped ulnar nerve. But the ulnar nerve can be trapped anywhere from your neck to your wrist, so it’s best to find out specifically what is causing the nerve pain before trying nerve glides.

It is also very important to not do too many of these. Nerves are very fragile, and doing too many can irritate the nerve even more.

The first glide/stretch is what I call the birdman. When you make an “OK” sign with your fingers and bring it back beside or slightly behind your head, you might feel a big stretch going down the ulnar side of your arm into your pinky finger.

The next one is making a fist down by your side with it turned in towards you, then as you twist it and go back into extension, side bend your head away from that side.

Finally, is the “carry the tray.” This time you will side bend your head towards the same side. Keep your fingers straight, wrist straight, and elbow straight with your palm facing in front of you, bend your arm up like you are holding a tray. Keep your head side bend the whole time to give the nerve some slack.

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Wrist Ulnar & Radial Deviation with Elbow Flexion for Wrist Pain

Wrist ulnar and radial deviation with elbow flexion is a great way to help increase range of motion in the wrist and relieve pain.

To perform wrist ulnar and radial deviation with elbow flexion:

  1. Rest your elbow on a table top with your wrist hanging off the edge and your elbow bent.  

  2. Make a fist with your hand, palm facing down, and move your fist side to side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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