The pain of carpal tunnel syndrome is a persistent lifestyle issue in the modern era. It has no one specific cause, but may be the result of repetitive wrist movements, poor ergonomics of the hands, genetics, or a chronic condition like rheumatoid arthritis. This nerve compression disorder can be very bothersome and get in the way of both common work tasks like computer use and recreation such as playing video games. Luckily, for many patients, symptom relief is possible with consistent use of the correct hand exercises.
JAG Physical Therapy is the premier choice for hand and wrist PT in the New Jersey, New York, and Pennsylvania area. Our empathetic and skilled therapy team will help you get back to using your hands with less pain and fewer troublesome sensations. In addition, many of our locations offer more specialized certified hand therapy treatment. Schedule your appointment with us today or learn more below on how to undertake carpal tunnel exercises at home.
What Are the Symptoms of Carpal Tunnel Syndrome?
Carpal tunnel syndrome is the result of pressure on the median nerve. This nerve, which originates in the spinal cord, runs through the entire arm and ultimately supplies neural impulses to the muscles of the hand. To reach the hand, the median nerve passes through the carpal tunnel, which is between the carpal (wrist) bones and a piece of fibrous tissue called the flexor retinaculum. Any damage, or just anatomical variation, either above or below the carpal tunnel can compress the median nerve and lead to carpal tunnel syndrome.
You can tell if you are likely to have carpal tunnel syndrome if you feel the characteristic symptom of tingling, burning sensations, or numbness in your first four fingers. These symptoms are usually more apparent closer to the thumb. Because most people sleep with their palms down, wrists slightly flexed, carpal tunnel syndrome tends to be worse upon waking up and improve during the day. Many carpal tunnel patients also have aches and pains in the hands, wrists, or forearm, reduced grip strength or fine motor skill of the hands, or some disruption to sleep.
If you don’t treat your carpal tunnel symptoms and continue with a routine that is tough on your wrist joints, the issue could get worse. Consulting a physical therapist is the best way to understand your carpal tunnel syndrome risk factors and how you can improve your hand health.
Which At-Home Exercises Can Relieve Carpal Tunnel Pain?
You may need a PT regimen to fully heal your carpal tunnel syndrome, but consistently doing a few simple exercises can make a difference in your day-to-day hand and wrist symptoms. While all of these movements stretch different areas of the hands in different directions, they all are intended to keep the carpal tunnel open and stable, thus reducing median nerve pressure. Make sure to perform these exercises regularly in combination, without causing yourself too much discomfort.
- Wrist Flexor Stretch: This stretch can lessen carpal tunnel pain from sleeping by making wrist flexion less likely to compress the median nerve. Start by extending one arm, palm down, and turning your wrist back so that your palm faces away from you. Wrap your other hand around all the fingers of your extended hand excluding your thumb and gently pull back from the top until you can feel the stretch, holding for 15 to 30 seconds. After several repetitions, you should do an inverted version: Face your palm up in the starting position and pull your hand back from the bottom. In both cases, the stretch will be in your forearm and the inside of your wrist.
- Tendon Glide: When the tendons of the hand move smoothly back and forth and are not inflamed, they won’t interfere with the median nerve. Again, extend one arm, making a 90-degree angle with your torso, and move your wrist back with your palm forward. Then gradually assume the following finger positions, returning to the start in between each one. Flex all the knuckles of your last four fingers except the ones closest to your palm, folding your fingers over. Make a fist, all knuckles bent and thumb placed across the knuckle surface. Flex just the knuckles closest to your palm, forming a 90-degree angle with your fingers and palm. Finally, give a thumbs-up, fingertips pressed into your palm near your wrist and thumb pointed out.
- Bent Fingers Wrist Extensor Stretch: Extension is the opposite type of joint motion from flexion. Given the different ways your wrist moves in daily tasks, it’s important to keep the extensor muscles loose as well as the flexors. To do this stretch, reach forward with both arms, palms facing one another. Bend your first two knuckles in the fingers of one hand, letting your fingertips rest on the lower part of your hand. Use the other hand to hold onto the back of the first hand and pull toward your torso. You will feel this stretch primarily on the outer part of your wrist, and you can hold it for 15 to 30 seconds at a time.
- Median Nerve Glide: This exercise undoes shortening in the muscles and tendons near the median nerve, but also slightly mobilizes the nerve itself, allowing it to take its proper path in the carpal tunnel. In a similar way to tendon glides, you perform median nerve glides by briefly putting your hand into several different positions in a row. First make a fist with your wrist centered and neutral and your thumb on top. Then extend all of your fingers and your thumb so that your hand is flat. Slowly bend your wrist back and hold that position, then extend your thumb as far away from your hand as you can and hold. Turn your wrist and forearm so that your palm faces straight up, hold, then pull gently down on your thumb with your other hand before starting the series again. Each step should be held for about 5 seconds before moving on. In the second through the last of these positions, you do only one movement at a time; maintain the previous position without going rigid.
How Often Should You Perform These Exercises?
The exercises detailed above may offer some short-term relief. For example, you should notice your hands feel somewhat better within a few days. Nevertheless, they are most effective in the long term. This means doing hand and wrist stretches a few times a day about the same times every day. Getting into a consistent routine will help you remember to exercise your hands and build good ergonomic habits.
Don’t neglect this routine even if you’re not feeling any carpal tunnel symptoms, because your carpal tunnel syndrome could come back in full force. Persisting is key, as is going slowly in order to avoid the chance of straining your hands further. If you don’t feel a reduction in symptoms, especially unusual hand sensations, within a week or two, or if your pain gets worse with exercise, you may need the assistance of a physical therapist.
When Should You Seek Professional Treatment for Carpal Tunnel?
If you find that doing carpal tunnel exercises at home isn’t enough, even after some time with the routine, that is a clear sign that professional care could help you. Other reasons to get physical therapy treatment for carpal tunnel syndrome include loss of dexterity, especially if it interferes with work or household chores, poor range of motion, and numbness or tingling extending into the forearm.
Carpal tunnel PT has a number of benefits, the most important of which is determining and addressing the underlying cause of hand and wrist pain to prevent recurrence. Since this can differ for every individual with carpal tunnel syndrome, JAG PT will work with you to develop a customized wrist treatment plan. Our therapy team will instruct you on how to use your hands better and which exercises you’ll need to stave off carpal tunnel symptoms and work and play pain-free.
Get Expert Relief from Carpal Tunnel Pain at JAG Physical Therapy
If you’ve had enough of hand pain and other carpal tunnel symptoms, the team at JAG Physical Therapy is here to help you heal. Don’t let carpal tunnel issues hold you back at work or at home. Book an appointment with JAG PT now to begin reducing the unpleasant sensations and loss of function associated with carpal tunnel syndrome.