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Hand and wrist · Self-massage

Self-massage of the thenar eminence and first extensor compartment

Self-massage of thenar eminence and first extensor compartment, 2 minutes, gentle circles and glides

Illustration of the Self-massage of the thenar eminence and first extensor compartment exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes

Description: Place your forearm and hand on a stable surface. Using the fingers of the opposite hand, apply gentle and progressive pressure on the thenar eminence and the first extensor compartment, performing small circles and long or transverse glides. Finish each massaged area with sustained pressure for a few seconds before releasing.

Tips: Ensure the massaged area remains visible to monitor pressure. Adjust the force according to your comfort, without causing pain.

Progression: Gradually increase the massage duration up to 5 minutes if well tolerated.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
table
Starting position
Avant-bras et main posés sur une surface stable
Clinical goal
Détendre et soulager les tensions de la main et du poignet
Also known as
massage main thenar, self-massage wrist, massage first extensor compartment

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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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.