Carpal Tunnel Exercises

Carpal Tunnel Exercises are one of the methods that can stop the carpal tunnel syndrome from getting worse. Because the carpal tunnel syndrome doesn’t pose any threat for the patient’s life surgery should be the last action to be considered and in the first stage natural remedies should come first.  Nevertheless, it’s not a condition that will go away on its own without any treatment so several actions are in order.  Because this syndrome affects one of the essential body parts measures have to be taken from early stage when the first symptoms are noticed without any delay.

hand exercises Carpal Tunnel Exercises

The first thing you should do is start with some Carpal Tunnel Exercises to help strengthen your wrist and gain more flexibility. If you do some wrist stretch exercises a few times a day it will prevent injuries and you can relieve pain and pressure on your median nerve by doing some carpal tunnel exercises.

Carpal Tunnel Exercises – When to Do Them

Carpal tunnel exercises are a must for anyone who uses their hands for work tasks. Because you don’t need any special equipment or preparations the Carpal Tunnel Exercises can be done anywhere, anytime at work, at home whenever you have some free time.

It is best you should perform the first set of Carpal Tunnel Exercises at the beginning of your work day before you start to use your hands intensively, the next set should be done during lunch break or at the middle of your work day and some stretching and relaxation exercises in the evening. You should do these exercises at least three times a week but no more than five times, for example you can have your off days on weekends or when you are not working.

Carpal Tunnel Exercises – Prevention

Even if you don’t suffer from carpal tunnel syndrome but your work involves sitting at the desk for hours and a lot of keyboard typing or using the computer you should consider these next prevention exercises that can be done in your office:

  • Make sure to stretch and shake you limbs once a few minutes to improve blood flow and avoid being clutched in the same position for hours until you feel numbness.
  • Lean back on your chair to stretch your back muscles and take deep breathes.
  • When sitting at the desk your back should be rested on the back of the chair. If you are used to an incorrect position this will feel uncomfortable at first but you will soon get used to it.
  • Keep your elbows along your body with the wrists straight and also don’t bend your neck to look at the keyboard when you’re typing to prevent neck and shoulder pains.
  • Use a keyboard that doesn’t require too much force for key pressing and always keep your fingers and wrists in a relaxed position while typing.
  • Use a mouse pad with a wrist rest if possible and you can also acquire a special keyboard or mouse that keeps your wrists in a neutral position.

Types of Carpal Tunnel Exercises

Here are some sets of exercises you can do to help your hand and wrist muscles become stronger.

Carpal Tunnel Exercises – Set 1

  • Start by gently massaging your whole hand with your fingers and thumb. Grab the fingers and maintain a bent back wrist position for five seconds. Grab your thumb and stretch it but not too much and don’t pull too hard just enough to feel the stretch for five seconds. The next one you should repeat it five times. Make a fist and release your fingers.
  • This exercise can be done either sitting down or standing up it is completely up to you but make sure your arm is in the correct position. You will also need a one pound weight for this exercise but it’s not necessarily to buy dumbbells you can use a bottle filled with water or something else that feels comfortable to grasp. Keep your arms along the body with the elbows near the waist, forearms extended forwards and the palms should be facing the floor. Have the dumbbells (or whatever weight you decided to use) prepared, grab them and slowly turn your wrists down and maintain this position for five seconds. This exercise should be done with both hands simultaneously.
  • This next exercise will be performed in the same position as the one above. Again, sit down or stand up however you prefer, elbows as near as possible to your waist and forearms parallel to the floor with palms facing down. Grab a weight like the one in the previous exercise and while keeping your forearms in a fixed position rotate your wrists so that the dumbbell makes a circularly motion similar to a windshield cleaner. Repeat this movement ten times with both of your hands.
  • For this next exercise maintain the same position as for the previous with elbows near the wrists and forearms extended forward so that you have a 90 degrees angle between your forearm and your biceps. You will start with palms facing down, grab a one pound weight in each hand and slowly rotate your wrists so your palm will be facing up and then revert to the initial position. Repeat this exercise ten times with each hand.

Carpal Tunnel Exercises – Set 2

  • Stand up and extend both arms forward with fingers pointing towards the ceiling and maintain this position for 5 seconds.
  • Relax wrists and fingers so they point forward and not toward the ceiling anymore.
  • Make a fist and bend your wrist towards the floor maintaining this position for 5 seconds.
  • Revert to your initial position and hold for 5 seconds.
  • Let your arms loose and relax them. This set of exercises should be repeated 10 times.

These types of carpal tunnel exercises are similar to your natural wrist movement therefore they don’t have any negative impacts and they cannot worsen your carpal tunnel syndrome. Doctors recommend these kinds of exercises 3 or 5 times a week and you should stick to this program if you want to ameliorate your carpal tunnel condition and strengthen your wrists.


Thank you for visiting my website, I sincerely hope that the information has been useful to you, if you would like to contact me about anything related to the site please do not hesitate and  I will do my best to help you in any way I can,

And if you would like to know more about a cure for your Carpal Tunnel there is a great website here that really is worth having a look at – Click Here

Good luck and I really hope you find a cure for your pain,,,,Lee

PS: Can can you do me a favour and let me know what you think by clicking on one of the share buttons below and telling me if the info was good or bad! – Thanks again,,,

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25 Responses to Carpal Tunnel Exercises

  1. Henry says:

    I do lots of typing every day and what I try to do to reduce the soreness of carpal tunnel is to keep my wrists from twisting to either side. It is when your wrists continually twist that develops that soreness in the tendon. It is very easy to bend your wrists to the sides when you are typing on a flat keyboard that is not ergonomic. So you just need to focus on it.

  2. Douglas says:

    This is nice I work in an office at a computer 8 to 10 hours a day so this is perfect for me. I was just trying the exercises and they feel really good actually. I will definitely take the time during the day to do these especially starting and ending the day. Thank you do much for the advice I will do my part to make sure I don’t get this.

  3. Consuelo says:

    I work enough hours typing and using the mouse on my computer that I should have more of a Carpal Tunnel problem, but I think one of the reasons I don’t is because I do Yoga. And when you do Yoga, many of the positions such as Plank, downward dog and vinyassa (to name just a few) exercise the wrists in the same motion that these stretches instruct. Thus, exercise is a key to preventing this.

  4. Eric says:

    Those of us who spend hours at a computer and even a mobile device like a tablet or smart phone should be wary of how much we twist our wrists, which cause the soreness in the tendon. I watched an episode of the Doctors in which they showed a state of the art procedure that sheers the tendon to relieve pressure in the wrist. It only requires a quarter inch incision and you recover in a week.

  5. Mara says:

    I have seen plenty of women that I have worked with end up with this and they have surgery to fix it and then they end up wearing a brace of some sort to do anything. If you have strong wrists will it help the situation? I try to do exercises that strengthen everything even the fingers so I was wondering if that would prevent it or at least slow it down?

  6. Matthew says:

    I did my exercises / stretches this morning and I was surprised at how stiff my wrists and forearms are in the morning. I work on a computer for at least 10 hours a day so I feel I needed these exercises in order to prevent such stuff from happening. Thank you so much for the helpful hints, now that I know them I will try to remember to do them every morning.

  7. Pamela says:

    Henry is right I find myself doing that as I work on my lap top, I am on that thing for about 8 hours a day non stop so I can tell you it does start to get uncomfortable when your wrists twist to the side. Doing these exercises does help though I have been doing them for a week now and they loosen everything up great.

  8. William says:

    Consuelo, I do yoga as well and you are right the being on your hands in the plank position as well as the sun salutation, down dog, up dog etc. works the tendons and things in your wrists as well. And pigeon pose really does the trick the only problem I see with that is the fact that your hand never point down towards the ground like that exercise when doing this.

  9. Rachel says:

    I did my carpel tunnel exercises this morning before I started my online job and I can tell already that it has helped a great deal. I never realized just how much your hands want to roll over on the sides when you are typing. I would assume that is the natural position for your hand to be in or that wouldn’t happen right.

  10. Edward says:

    Thank you for posting this article I have pain in my wrists and forearms sometimes and after doing these exercises it really does help to relieve that pain and tightness. It amazes me that after exercising and stretching as much as I do with my exercises that I wouldn’t have thought to try and stretch my wrist and forearms out.

  11. Sondra says:

    These seem like great preventative exercises, but if you already have enough pain from carpal tunnel syndrome, I wonder if you will be flexible enough to be able to bend your writs in this manner. I guess it stands to reason that if you have a bad case of this, then you might want to consider surgery to alleviate this problem. With today’s procedure, it is not too invasive and requires only a quarter inch incision.

  12. Tamara says:

    I saw a medical video about the latest procedure to relieve carpal tunnel pain and I just don’t understand how making a vertical incision over the wrist tendon to split it relieves the pain. I would think injuring the tendon would hurt more, but it apparently helps. It’s better to prevent it from happening through stretchs.

  13. Joann says:

    I haven’t done my exercises this morning but I have been doing these daily for about three months now and they really do help. It is amazing to me what just a little stretching will take care of when done consistently. I actually started yoga a few years ago and that has helped with the back aches and things. Your article was great thanks a bunch.

  14. Kevin says:

    I haven’t done my exercises this morning but I have been doing these daily for about three months now and they really do help. It is amazing to me what just a little stretching will take care of when done consistently. I actually started yoga a few years ago and that has helped with the back aches and things. Your article was great thanks a bunch.

  15. Timothy says:

    I have worked as a receptionist for many years and by God’s grace I haven’t had any problems with carpel tunnel but I don’t want any problems with it either so I am doing these exercises everyday from now on in the hopes that I will never see carpel tunnel. Thank you so much and if you happen to have any more of these exercises I would greatly appreciate you sharing them with us.

  16. Maureen says:

    Oh my goodness, as I was reading your article I was following along and doing the exercises and they made my forearms and wrists feel so good after I stretched them out, thank you for showing us these moves. I am going to research this a little further and see if I can find any more exercises that I could use to further this treatment.

  17. Susan says:

    I know that these types of stretches can alleviate existing carpal tunnel pains and prevent it from getting to a painful stage as well. I type and use the mouse many hours each day and the only thing I believe has kept me from developing a severe case of carpal tunnel is the exercises I do which require you to bend your wrist while doing floor routines.

  18. William says:

    The more time I spend on my computer, the more I become concerned with getting carpal tunnel syndrome. There have been times when my wrist feels sore, but thankfully, that soreness has not persisted. What I try to do is move my wrist as little as possible when I use the mouse. That goes for typing on the keyboard as well. It’s the bends and twists of the wrist that cause soreness or inflimation.

  19. Joey says:

    Thinking that CTS is caused by repetitive use of the hands, like typing, meat packing, computer use, or hair cutting is not always accurate. True Carpal Tunnel Syndrome is actually rare. Yes, it is true that occupations that require repetitive motion can result in RSI (Repetitive Stress Injuries). However, you can’t just throw the diagnosis CTS at it because there is pain in the hand or wrist. Chances are it is something else.

  20. Johnny says:

    When preventative measures fail, there is always Endoscopic surgery. This particular procedure uses a thin, flexible tube with a camera attached. The endoscope is guided through a small incision in the wrist. This lets the doctor see structures in the wrist, namely the transverse carpal ligament, without a large incision. The cutting tools used in endoscopic surgery are very tiny and are also inserted through the small incisions in the wrist or wrist and palm.

  21. Keith says:

    I was diagnosed with Carpal Tunnel in both hands, never having ANY issues before GBS hit me a little over a year ago. I went thru two EMG’s to confirm the diagnosis. I was very weary about surgery because I felt that the doctor may be wrong ( I have read that GBS symptoms can last longer than a year) Also my symptoms did not line up completely with Carpal Tunnel symptoms.

  22. James says:

    As I continue to to burn myself out with computer work, I can sometimes feel the pressure building on my right wrist, from countless hours of typing and surfing the internet. Like a Sunami that has been confirmed by the national weather forecasters, I can feel it getting stronger and more intense. The pain feels inevitable, like the tide that precedes the destructive waves of the impending Sunami.

  23. Barbara says:

    The use of computer keyboards, cell phones, PDA’s, gaming controls, and other handheld devices in our present “Information Age has been widely claimed in the media to lead to a variety of repetitive stress injuries, including De Quervain’s Syndrome, so-called “Techno Thumb, and it is this that I would like to know more about. Does anyone have any experience with this rather obscure condition?

  24. Richard says:

    Where were you and your article about two years ago. I went through that surgery and I can’t tell you how painful that was. Afterwards you really can’t use that hand for much until it heals and that is a major pain in the butt as well. I recommend that everyone out there with the slightest pain in this area please start doing these exercise and prevent this surgery.

  25. Jeffery says:

    I started doing these exercises and was shocked at the difference that my wrists and forearms feel already. You can’t imagine how scared I was that I was going to have to have carpal tunnel surgery and then I started doing these and now I don’t think I will. That is such a huge relief I simply can’t tell you how much. Thank you so much for this article.

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