Research shows that roughly 9% of the population suffers from carpal tunnel syndrome (CTS), but the number is likely much higher as mild cases seldom get reported. As our lives become more inundated with typing and phone usage, the risk of developing this kind of pain gets higher.
If you are living with pain from CTS, there are steps you can take to lessen the symptoms and ease your suffering. With our printable carpal tunnel exercise PDF, you can stay consistent and see results.
<< Download Our Free Printable Carpal Tunnel Exercises PDF Here >>
Carpal Tunnel Syndrome – Overview
Carpal tunnel syndrome is a common condition that affects the hand and wrist area. It occurs when the median nerve, which runs from the forearm to the hand through a narrow passageway called the carpal tunnel, becomes compressed or irritated.
This compression typically happens when the carpal tunnel becomes narrowed or inflamed due to various factors such as
- Repetitive hand or wrist movements
- Injury
- Medical conditions like diabetes or arthritis
- Hormonal changes (e.g. during pregnancy)
- Genetic predisposition
The main symptoms of CTS include tingling or numbness in the fingers. Some people may also experience
- Hand weakness
- Difficulty gripping objects
- Pain in wrists and forearms
Early intervention and proper management can alleviate the symptoms of carpal tunnel syndrome and help those suffering live a relatively pain-free life.
Top 3 Products That Can Help Relieve CTS Pain
1. FEATOL Wrist Brace for Carpal Tunnel
2. Lunix LX3 Hand Massager
3. Penetrex Joint & Muscle Therapy
Top 5 Carpal Tunnel Exercises You Can Do
Living with the pain of Carpal Tunnel can be debilitating, especially if your day often includes repetitive tasks like typing or knitting. However, there are several stretches and exercises you can bring into your routine that can help mitigate that pain.
None of these exercises take long, and they are most effective when you can pepper them throughout your day.
Wrist Flexor Stretch
Stretching and strengthening the muscles in your forearm and wrist can help relax and support your carpal tunnel.
Start by extending one arm in front of you with your palm facing up. Use your other hand to gently bend your wrist backward until you feel a stretch in your forearm.
Hold the stretch for 15-30 seconds and repeat on the other side. Aim for 3-5 repetitions on each side.
Wrist Extensor Stretch
Similar to the wrist flexor stretch, this exercise acts as its opposite. You can easily perform both of these stretches at the same time, making them easy to keep track of.
Extend one arm in front of you with your palm facing down. Use your other hand to gently bend your wrist downward until you feel a stretch in the top of your forearm.
Hold the stretch for 15-30 seconds and repeat on the other side. Perform 3-5 repetitions on each side.
Median Nerve Gliding
Median nerve gliding helps you engage the nerve within your carpal tunnel, fighting the compression and irritation causing pain.
Start by placing your arm on a table with your palm facing down. Gently bend your wrist upward while sliding your fingers toward your elbow. Then, bend your wrist downward while sliding your fingers back toward your palm.
Repeat this movement 10 times and then switch to the other hand.
Finger Stretch
These are a great way to help mitigate pain throughout the day, especially if you find yourself doing repetitive tasks.
Hold your hand in front of you with your palm facing down. Gently spread your fingers apart as much as possible without causing any pain.
Hold the stretch for 10-15 seconds and then release. Repeat this exercise 10 times on each hand.
Forearm Pronation and Supination
If you’re looking for something a little more intense to stretch out your muscles a couple times a week, you can grab a weight to strengthen your forearms.
Start by holding a small weight (such as a dumbbell or a water bottle) in your hand. Rest your forearm on a table or armrest, with your wrist hanging over the edge.
Slowly rotate your forearm, turning your palm up (supination) and then palm down (pronation). Perform 10-15 repetitions in each direction.
Remember to start these exercises slowly and gradually increase intensity as your symptoms permit. If you experience any pain or discomfort, stop and rest.
Carpel Tunnel Exercises PDF
It is not necessary to do all five exercises every day. Ideally, you should aim to incorporate a combination into your daily routine.
In our free, printable carpel tunnel PDF, you can easily reference all the exercises and check them off as you do them throughout the week. Even if you don’t fill in the tracker entirely, simply keeping a log of your exercises will allow you to stay consistent.
Listen to your body and adjust the frequency and intensity of the exercises based on your own comfort level and symptoms.
Printable PDF Contents
Wrist Flexor/Extensor Stretch – 2-3 Times a Day
- Start by extending one arm in front of you with your palm facing up. Use your other hand to gently bend your wrist backward until you feel a stretch in your forearm.
- Hold the stretch for 15-30 seconds, then switch to your palm facing down.
Median Nerve Gliding – Once a Day
The median nerve glide, also known as median nerve flossing or gliding, is a series of movements designed to improve the flexibility and mobility of the median nerve. The median nerve is a major nerve that runs from the neck down the arm, and issues related to its mobility can contribute to conditions like carpal tunnel syndrome or other nerve-related issues. The glide is often used as part of rehabilitation or to alleviate symptoms associated with nerve compression.
- Position your arm on a table with your palm facing down. Gently bend your wrist upward while sliding your fingers toward your elbow. Then, bend your wrist downward while sliding your fingers back toward your palm.
- Do 8-10 reps for each hand.
Finger Stretch – 4-5 Times a Day
- Hold your hand in front of you with your palm facing down. Gently spread your fingers apart as much as possible without causing any pain.
- Hold the stretch for 10-15 seconds and then release.
Forearm Pronation/Supination – 2-3 Times a Week
- Hold a small weight in your hand. Rest your forearm on a table or armrest, with your wrist hanging over the edge.
- Slowly rotate your forearm, turning your palm up and then palm down.
Activities to Stay Away From
Some activities will aggravate your carpal tunnel more, leading to worse pain. Those suffering with CTS should avoid:
- Repetitive Movements – Typing, writing, knitting, or using a computer mouse extensively.
- Forceful Gripping – Using power tools, gripping heavy objects, or squeezing hand grips tightly.
- Excessive Wrist Extension/Flexion – Playing musical instruments, painting, or prolonged phone use.
- Vibrating Tools – Operating drills, jackhammers, or chainsaws.
- Cold Temperatures – Reducing blood flow can increase stiffness in the hands and wrists.
By limiting these activities, consistently exercising, and finding ways to mitigate pain, people with CTS can still enjoy all their favorite things. The only difference will be the need for moderation.
Ice or Heat – The Big Debate
I’m sure you’ve been told over and over by different people, you should ice it, or no, you should use heat; what do you think is the right option for CPS? It’s actually a trick question, whether to ice or heat depends on the stage of your symptoms and the specific sensations you’re experiencing.
Ice (Cold Therapy):
- Ice is often used during the acute phase of carpal tunnel syndrome when there is inflammation and swelling.
- Apply ice to the affected wrist for about 15-20 minutes at a time, using a cold pack or ice wrapped in a thin cloth.
- Allow the skin to warm up between sessions. Repeat the ice application every 1-2 hours during the initial stages of acute inflammation.
Heat (Warm Therapy):
- Heat is more beneficial in the subacute or chronic stages when stiffness and muscle tension are prominent. It can help improve blood circulation and relax muscles.
- Use a warm compress, hot water bottle, or warm towel on the affected area for about 15-20 minutes. Be cautious not to use excessive heat to avoid burns.
- Apply heat as needed, especially before engaging in activities that may aggravate symptoms.
Conclusion
Don’t let CTS stop you from doing what you love. Take control of your health and incorporate these exercises into your daily routine. Download our carpal tunnel exercise PDF now and start your journey toward a pain-free life.
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