How to do Stretches for Carpal Tunnel

Dr. Z • Oct 22, 2020

How to do Stretches for Carpal Tunnel Syndrome

The best stretches for carpal tunnel syndrome specifically target your flexor tendons. These are the structures which are responsible for curling your fingers and gripping. Since flexor tendons are very long (running the length between your arm and your fingertips), proper stretches will target them in each critical area: the forearm, hand, and fingers - including the thumb.

The correct stretches will provide 4 important results. They are:

Loosen internal adhesions that cause restrictions to movement
Lubricate tendons to enable them to glide smoothly
Facilitate drainage of internal fluid build-up
Promote nutritive blood flow to speed healing

FIND OUT: do you have carpal tunnel? No strings attached self-test.

With a commitment to a daily stretching regimen , mild or moderate carpal tunnel symptoms can be relieved in a matter of weeks. It's recommended you also use a night brace during this time (see below).

More severe symptoms may take longer to give you good resolution and restoration of your hand. But it will surely require additional therapy , primarily bracing (see below) and myofascial release massage .

A Note About Night Bracing

During your few weeks of stretching therapy, it's advisable to also wear a carpal tunnel night brace while you sleep. Doing so prevents unconsciously over-bending your hand.

But not just any brace will work. Those usually sold in CVS, Walgreens, Walmart, etc. are NOT the right type of brace. Actually, they more often do more harm than good. You must have a proper carpal tunnel brace to be effective.

Also, never wear a brace during the day. It only makes your injured hand fight the brace in addition to doing it's regular work. Fighting a brace as you work will not allow your hand to heal from carpal tunnel syndrome.

Before you start stretches for carpal tunnel syndrome

For mild/moderate symptoms of carpal tunnel do these stretches every 2-3 hours. For severe symptoms do them every 1 hour. (M ore often is always better.)
All of these stretches for carpal tunnel must be done as a whole . As you'll see, each stretch targets a different flexor tendon area.
Take a lot of breaks during the day to do them regularly . The most successful results are when you set an electronic timer to beep and remind you to do them.
Remember, when combined these stretches only take a minute to complete. So invest in that tiny bit of time now, before symptoms worsen!

1. "Push-out" stretches for carpal tunnel

This is the simplest and most effective of the stretches for carpal tunnel syndrome. It moves your fingers through a wide range of motion quickly and forcefully. Most of the force is applied backward, against the fingers and joints. As a result, it stretches the tendons from the wrist to the fingertips

Begin by interlacing your fingers as in the picture on the left. Now rotate your palms and push them out and away from your chest. Hold this for 5 seconds. Then drop your hands and shake them out. Repeat once again.

When properly done, you should feel maximum stretching under your knuckles.

2. "Stop" stretches for carpal tunnel

The flexor tendons of the arm are most densely packed in your wrist joint, inside the carpal tunnel passageway. These stretches for carpal tunnel are perfect to stretch them at that point.

As in the picture on the left, start by holding one hand up and extended all the way out. It’s as if you’re saying, “Stop!” With the other hand, reach out and pull your fingers back. Hold for 5 seconds, then drop you hand and shake it out. Repeat for the other hand. Then do one more repetition with both hands.

When properly done you’ll feel the tendons stretching in your wrist and extending into your forearm area.

3. "Prayer" stretches for carpal tunnel

The greatest mass of flexor tendons is located in your lower forearm. These stretches for carpal tunnel specifically target that area.

First, at chest level, press both palms together as in the picture on the left. This is called the “prayer” position. Make sure to keep fingers and palms pushed tightly together and close to your chest. Keeping your hands at the same level, slowly raise both elbows. Hold for 5 seconds then drop your hands and shake them out. Repeat once again.

When properly done you’ll feel the tendons stretching in your entire forearm.

4. Thumb stretches for carpal tunnel

Many stretches for carpal tunnel syndrome seem to avoid the thumb. But the thumb is the finger most likely to feel the worst symptoms. So don’t neglect it.

The thumb must be moved through a wider and more complex range of motion than the other fingers. As in the picture on the left, start by grabbing your thumb. Then rotate it like a helicopter blade. Rotate in one direction a few times and then switch direction. Do this several times.

When finished, gently pull your thumb backward. Hold this for 5 seconds. Then drop your hand and shake it out. Repeat on the other hand. Do one more repetition with both hands.

When done properly, you’ll feel a good stretching at the base of your thumb.

Summary

These stretches for carpal tunnel syndrome target the flexor tendons -- from the forearm to the fingertips. Do each of them as a set and throughout the day. Do them more often if your symptoms are severe. For best results, combine these exercises with night bracing and myofascial release massage until you completely eliminate carpal tunnel symptoms.

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