My Carpal Tunnel Stretching Routine – What Actually Helped

Introduction

Stretching is a cornerstone of my Carpal Tunnel management routine. These four exercises target key nerves and tendons involved in CTS, improve mobility, and reduce pain.



1. Median Nerve Glide

  • Steps: Start with fist → straighten fingers and thumb → bend wrist backward, move thumb away from the palm → turn wrist palm up → gentle thumb pull with other hand.

  • Reps: 1 set of 10 repetitions, once daily.

  • Why it helps: Mobilizes the median nerve through the carpal tunnel to reduce tension and improve gliding

    Step-by-step hand stretching exercises to relieve carpal tunnel syndrome and wrist pain – illustrated finger and wrist stretches for flexibility and comfort.


2. Finger/ Tendon Glide

  • Steps: Begin with fingers straight → make a hook fist, return to straight hand  → make full fist, return to straight hand → make a straight fist, return to straight hand → repeat.

  • Reps: 1 set of 10 reps, two times daily.

  • Why it helps: Reduces tendon adhesions, improves blood flow, and eases stiffness.


Illustrated hand exercises showing hook, fist, and straight finger positions to relieve carpal tunnel syndrome and improve finger mobility.


3. Radial Nerve Stretch

  • Steps: Stand with arms at sides, palms down → lower shoulder, keeping elbow straight → bend wrist and rotate arm inward → bend neck to opposite shoulder → move arm backward.

  • Reps: 1 set of 10 reps, once daily.

  • Why it helps: Gently stretches the radial nerve to improve flexibility and reduce compressive symptoms.


Shoulder shrug and rotation exercises to support carpal tunnel syndrome relief by improving posture and reducing upper body tension.


4. Ulnar Nerve Glide (Distal)

  • Steps: Begin with elbow and fingers bent, hand resting on forehead → straighten wrist and fingers → slowly straighten elbow.

  • Reps: 1 set of 10 reps, once daily.

  • Why it helps: Mobilizes the ulnar nerve, reducing tension and irritation in the wrist and arm.

    Person performing distal ulnar nerve gliding exercise with elbow flexion to relieve symptoms of carpal tunnel syndrome and ulnar nerve entrapment"


Tips for Best Results

  • Consistency matters – small daily practice is more effective than sporadic effort.

  • Go gently – avoid causing pain; a mild stretch is good, sharp pain is not.

  • Pair with breaks & heat therapy – incorporate intermittent rest and warming the wrists for enhanced benefits.



Conclusion

These four stretches have become a staple in my daily routine and have contributed significantly to managing Carpal Tunnel symptoms. In my next post, I’ll walk through my complete workspace setup and ergonomics—stay tuned!



Warm regards,
The Carpal Guy

Location: United States

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Disclaimer

This blog is based on my personal experience with Carpal Tunnel Syndrome. I am not a medical professional. Please consult a qualified healthcare provider for diagnosis or treatment advice tailored to your situation.

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