5 Exercises for Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) is caused by compression of the median nerve as it travels through the carpal tunnel in the wrist. Symptoms often include numbness, tingling, and weakness in the hand. Conservative management frequently includes stretching and gliding exercises to improve mobility of the tendons and median nerve within the tunnel, reduce irritation, and restore functional use of the hand.

Below are five clinically supported exercises commonly prescribed for CTS:

1. Wrist Flexor Stretch

• Purpose: Lengthens the wrist flexor muscles, decreasing pressure in the carpal tunnel.

• How to Perform:

  1. Extend the affected arm straight in front with the palm facing upward.

  2. With the opposite hand, gently pull the fingers and wrist into extension until a stretch is felt in the volar forearm.

  3. Hold for 15–30 seconds, repeat 2–3 times.

  
  

2. Wrist Extensor Stretch

• Purpose: Improves mobility of the wrist extensors, balancing tension across the forearm.

• How to Perform:

  1. Extend the arm with the palm facing down.

  2. Use the opposite hand to gently flex the wrist and fingers downward until a stretch is felt on the dorsal forearm.

  3. Hold 15–30 seconds, repeat 2–3 times.

  
  

3. Prayer Stretch (Palmar Stretch)

• Purpose: Stretches both flexors and improves wrist extension range of motion.

• How to Perform:

  1. Place palms together in front of the chest in a “prayer” position.

  2. Slowly lower the hands toward the waist, keeping palms together and elbows wide.

  3. Stop when a stretch is felt across the wrists and forearms.

  4. Hold 15–30 seconds, repeat 2–3 times.

  
  

4. Tendon Gliding Exercises

• Purpose: Facilitates smooth excursion of the flexor tendons through the carpal tunnel, reducing adhesions.

• How to Perform (sequence):

  1. Start with fingers extended (straight hand).

  2. Bend fingers at the various joints-( see image)

  3. Return to straight hand.

  4. Repeat 5–10 times, 2–3 sets daily.

  
  

5. Median Nerve Glide

• Purpose: Mobilizes the median nerve to reduce neural tension.

• How to Perform:

  1. Begin with the arm at the side, elbow bent to 90°, palm facing inward.

  2. Slowly extend the elbow, wrist, and fingers while gently moving the arm outward.

  3. A mild stretch/tingling is expected; avoid reproducing pain.

  4. Repeat 5–10 times, 1–2 sets daily.

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