My Carpal Tunnel Stretching Routine – What Actually Helped Me

 

 

Introduction 

Stretching has become one of the most important parts of how I manage my Carpal Tunnel Syndrome. Over time, I’ve discovered a few specific exercises that actually make a noticeable difference. These four stretches target the key nerves and tendons affected by CTS, and they’ve helped reduce my pain, improve wrist mobility, and make daily tasks more manageable.

If you’re looking for simple and gentle stretches that you can do at home, here’s exactly what’s been working for me. 



1. Median Nerve Glide

  • Steps: Start with a closed fist → Slowly open your hand and straighten the fingers and thumb → Bend your wrist backward, move your thumb away from your palm → Turn your wrist so your palm faces up → Using your other hand, gently pull the thumb back.

  • Reps: 1 set of 10 repetitions, once per day.

  • Why it helps: This stretch helps the median nerve move more freely through the carpal tunnel, reducing tension and nerve compression.


    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 your fingers fully straight → Make a hook fist (just bend the top two joints), then straighten again  → Make a full fist, then return to straight hand → Make a straight fist (bend only at the base joint), then return to straight hand → Repeat.

  • Reps: 1 set of 10 reps, twice per day.

  • Why it helps: Improves flexibility of tendons, helps reduce stiffness, and increases circulation, especially after long typing sessions.


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 your arms by your sides, palms facing down → Lower your shoulder while keeping the elbow straight → Bend your wrist and rotate your arm inward → Gently tilt your head to the opposite shoulder → Slowly move the arm backward.

  • Reps: 1 set of 10 reps, once per day.

  • Why it helps: This stretch gently targets the radial nerve, which can also be affected by poor posture or repetitive hand movements.


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 your wrist and fingers → Slowly extend your elbow until your arm is straight.

  • Reps: 1 set of 10 reps, once per day.

  • Why it helps: Mobilizes the ulnar nerve, reducing pressure, 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 That Made These Stretches More Effective

  • Being Consistent – Doing these every day, even if only for a few minutes yields better results than doing them occasionally.

  • Avoid pain – Avoid causing pain; a mild stretch is good, sharp pain is not.

  • Pair with breaks & heat therapy – I’ve noticed the best results when I pair stretching with regular breaks during work and occasional heat therapy in the evening.



Conclusion

These four stretches have become a key part of how I manage my Carpal Tunnel symptoms day to day. While they’re not a cure, they’ve brought me significant relief over time. If you’re dealing with similar discomfort, I hope these exercises can offer some support and direction.

In my next post, I’ll share my complete workspace setup and the ergonomic changes I made to improve wrist health. 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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