Procaryote
Hand and wrist

Carpal tunnel syndrome: hand exercises

Carpal tunnel syndrome is caused by compression of the median nerve at the wrist, leading to tingling in the fingers, often at night.

Tendon and median nerve gliding exercises and wrist mobility help ease symptoms, alongside medical advice.

Stages of rehab

  1. Gentle tendon and nerve gliding, without triggering tingling.
  2. Wrist and finger mobility.
  3. Progressive strengthening of the hand and forearm.

Recommended exercises

Active Flexion of the Proximal Interphalangeal (PIP) Joint of the FingerActive flexion of the finger's PIP joint, 3 sets, 10 repetitions per finger Active Supination and Pronation Mobilization of the WristActive wrist supination/pronation mobilization, 3 sets, 10 repetitions, controlled full range of motion Active Thumb FlexionActive thumb flexion, 3 sets, 10 repetitions Active Wrist Mobilization in Flexion/ExtensionActive wrist mobilization in flexion/extension, 3 sets, 12 repetitions, controlled return Alternating Finger Extension on Flat HandAlternating finger extension on flat hand, 3 sets, 12 repetitions Alternating Finger Lift with Wrist ControlAlternating finger lifts, 3 sets, 10 repetitions per finger, hand positioned, wrist control Alternating Flexion and Extension Mobilization of the Wrist and Fingers with ResistanceAlternating wrist and finger flexion/extension against resistance, 3 sets, 12 repetitions Alternating Thumb-to-Finger OppositionAlternating thumb-to-finger opposition, 2 sets, 10 repetitions per finger Alternating Thumb-to-Finger Opposition, Hand FlatAlternating thumb-to-finger opposition, hand flat, 2 sets, 10 repetitions per finger Finger Curling and UncurlingFinger curling and uncurling, 3 sets, 10 repetitions Finger Tendon GlidingFinger tendon gliding, 3 sets, 10 repetitions, slow and controlled movement Gradual Finger FlexionGradual finger flexion, 3 sets, 8 repetitions, start with hand open

See all hand and wrist exercises →

Practical tips

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Frequently asked questions

What exercises help carpal tunnel?

Finger tendon gliding and gentle median nerve mobilisation are the most commonly used.

Are exercises enough?

They ease mild to moderate cases; severe cases need medical advice.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.