Exercises To Do For Carpal Tunnel

Hello All, today we are going to look at Carpal Tunnel, what it is, how you get it, and what Exercises you can Do For Carpal Tunnel. If you suffer from it badly and exercise doesn’t work then it may be necessary to have surgery. Have you heard of this syndrome before? Let me know in the comments below.

What Is Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is pressure on the median nerve in your wrist. This nerve runs from your neck all the way to the wrist. It causes tingling, numbness, pins and needles, and pain in your hand, wrist, and fingers. You can treat it yourself, but it Is a very long-drawn-out process. A lot of sufferers get it in both wrists but it’s usually worse in the predominant hand.

What Causes CTS

CTS occurs when the carpal tunnel inside your wrist swells and squeezes the median nerve.

You are more likely to suffer from it if you :

  • Suffer from arthritis or diabetes
  • are pregnant
  • have a parent or sibling with CTS
  • If you have had a wrist injury
  • If you do work or hobbies that means you repetitively bend your wrist or you hold something tight.

What Carpal Tunnel Syndrome Feels Like

  1. Numb fingers, normally your thumb, index, and middle finger
  2. Pins and needles or tingling in all of your fingers
  3. Difficulty with opening things and reduced strength in the thumb
  4. Pain in the arm, wrist, or fingers

The pain can come on at any time without warning. Even, if the affected wrist is at rest. The tingling in the hand and fingers is very annoying. It’s also a sign to say you have done too much with that wrist so you need to rest it as much as you can.

How Is It Diagnosed

Firstly you will need to visit your doctor and describe your symptoms. The doctor will then carry out a small examination of your wrist and hand. If he or she is not positive about the diagnosis then you will need to go for an ultrasound scan for confirmation.


Exercises for Carpal Tunnel

It’s always best to do a gentle warm-up first.

  1. Stretch your thumb by pulling it back very gently, holding it for 10 seconds, and then releasing it. Do this 4 times.
  2. Rotate your wrist up, down, and from side to side. Do this 4 times.
  3. Stretch your fingers as far apart as you can, hold them for 5 seconds then relax them, and then stretch them again. Do this 4 times.

Now the exercises.

Wrist Flexor

  1. Extend your arm out in front of you with your palm facing up.
  2. Bend your wrist-slowly pointing your fingers to the floor.
  3. Using your other hand, gently bend your wrists a little further until you feel The stretch in your forearm
  4. Hold this position for at least 15 to 30 seconds. Do this 2 to 4 times.

Wrist Extensor

  1. Repeat steps 1 to 4 of the above stretch but start with your extended hand palm facing down.

Prayer Stretch

  1. Start with your palms together in front of your chest just below your chin.
  2. Slowly lower your hands toward your waist, keeping your hands close to your stomach and your palms together until you feel a stretch in your forearms.
  3. Hold That position for 15 – 30 seconds. Do this 2 to 4 times.

If you feel any pain then stop immediately



Treatment Options

Carpal tunnel can go away on its own if you rest the wrist for a few weeks but it can come back if you go back to the activities that caused it in the first place.

You can wear a splint to help to keep the wrist straight, for best results wear it at night, including when you are sleeping.

You can take anti-inflammatory s or paracetamol for the pain. If these are not effective your doctor may give you a steroid injection directly into the wrist, to reduce the inflammation. This method is not a cure and it may be necessary to repeat the process.

Try to stop whatever the activity is that’s causing the problem, if it’s related to your work such as using a computer mouse then that could prove to be very difficult for you.

Surgery is the only other option if all else fails.

You will be given a local anesthetic in your wrist so you do not feel any pain, a small cut is then made in your hand. The carpal tunnel inside your wrist is cut to relieve the pressure on the nerve.

This is an outpatient day surgery procedure that takes about 20 minutes.

It can take up to a month after the operation to get back to doing normal things.

My Final Thoughts

Whilst writing this information for you my fingers were tingling all the way through, this is very off-putting but not painful. The exercises above help to relieve and reduce these feelings. Although very tempting don’t overdo them.

Try to rest the affected wrist whenever possible. Because the pain comes and goes without any warning, be very careful when handling anything hot. The other advice I can give you is don’t sleep on your arm or hand, even if you can do this you are very likely to wake up with a numb hand or just the fingers.

Thank you very much for taking the time out of your busy day to read this article. If, you would like to leave a comment or you have a question you can leave them below. I love hearing from you and I will always reply back. Do you know anyone else who would get benefit from reading this post, if, you do then please feel free to share it using the buttons above?

Take great care of yourself because you are worth it.


This post may contain affiliate links which means I may receive a small commission if you purchase anything through the links.it helps to keep me in Coffee when researching and writing. The price you pay will not be affected in any way.

This article is for information purposes only, it’s not intended to diagnose or treat you. I am not a doctor. Please speak to a medical professional if you have a medical issue that needs to be treated.

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10 thoughts on “Exercises To Do For Carpal Tunnel”

  1. Someone quite close to me was diagnosed with CTS so I am so glad that I came across your post. Coming from someone who has CTS them self makes me feel even more connected to your article and tips to overcome CTS. I will definitely be talking to my friend about the different exercises you have shared here. Obviously resting your wrist is they key, but if these other exercises help, that would be great. Thanks for sharing!

  2. Hi Lisa,

    Thank you for the very useful information, my mum suffered CTS and she had surgery for that reason.

    Luckily I’m not feeling any pain yet, but thanks to your advice, I learned an exercise that can prevent me from getting a potentially severe injury.

    I’ve already bookmarked your page indeed.

    Thank you,


  3. Hello there, it’s funny how we suffer some things and can’t even get to know what it really is and feel happy to finally get to see e this wonderful article. I have been feeling this pain in my wrists and I guess it’s because of the weight lifting I do. I would see that I do these exercises. Thank you for sharing 

  4. This is actually very good to see here. I have actually been affected by this only once but due to not having adequate Information about it, I couldn’t treat it well enough on my own and had to stop working out for a lot of time. Seeing this here makes a lot of sense and is very helpful . Thanks so much for sharing here

  5. I think it’s great that you wrote this article about carpal tunnel syndrome informing a lot of people, just like me, about it. I have heard of CPT before but I never knew it as extensively as this until now. It’s surprising because this is a very serious health issue with lots of complications. I think it’s nice that youve recommended these exercises. 


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