If you spend hours typing, texting or making repetitive hand movements, you might notice numbness, tingling, pain or discomfort in your hand and wrist. These could be early signs of carpal tunnel syndrome.
While it can be serious, the good news is that you can take steps to prevent it. One simple way? Stretching.
With the help of Jessica Wick, a certified hand therapist and doctor of physical therapy with Banner Physical Therapy, we’ll cover several easy stretches you can do at home or work to keep your wrists and hands strong and healthy. These stretches can help relieve tension and reduce your chances of developing carpal tunnel syndrome.
What is carpal tunnel syndrome?
Carpal tunnel syndrome is caused by pressure on the median nerve. This nerve passes through a narrow space or “tunnel” in your wrist, known as the carpal tunnel, and it controls feeling in your thumb, index finger and middle finger. It also helps move some of the muscles in your thumb.
“When this nerve is compressed (pressed) or irritated, you might feel numbness or tingling in the thumb, index and middle fingers, pain in the hand (especially at night) and trouble with hand movements like dropping things,” Wicks said.
You’re more likely to develop carpal tunnel if you:
- Use a computer for many hours a day.
- Perform repetitive hand or wrist motions.
- Have certain medical conditions like diabetes or arthritis.
Why stretches matter
Stretching your hands and wrists can help prevent or ease carpal tunnel symptoms. According to Wick, stretches help mobilize your muscles and tendons, improving how different parts of your wrist and hand glide and move.
"Since carpal tunnel syndrome happens because of pressure on a nerve, stretching the arm can help things move more smoothly and prevent stiffness,” Wicks said. “A good stretching routine also improves posture and strengthens the shoulder and upper arm, which can reduce the strain on your hand and wrist, helping prevent carpal tunnel."
Easy stretches to prevent carpal tunnel syndrome
Wick shared some simple stretches you can do to keep your hands healthy. Try doing these two to three times a day, especially if you spend long hours at a desk or using your hands.
1. Six-pack hand tendon glides
This exercise aims to free up the movement of the tendons in the palm of your hand and fingers.
- Move hand into each position:
- Arrow: Have fingers pointed straight up and thumb slightly out to the side.
- Tabletop: Use four fingers to make a tabletop, keeping your wrists and fingers straight and bending only at the knuckles.
- Claw: Bend the last two joints of your four fingers while keeping your knuckles and wrist straight.
- Fist: Bend four fingers into the palm and thumb over the fingers, making a fist.
- In-and-Out: Spread all fingers apart from each other, then bring them together while keeping fingers straight.
- Thumb-to-Tip: Make an “O” by touching your thumb to each fingertip/nail bed. Open your hand wide after touching each finger.
- Repeat 5-10 times for each hand.
2. Ball rolls with scapular protraction/retraction
This exercise engages your whole arm and helps improve mobility throughout the upper limb.
- Sit upright at a table with your feet on the floor. Place a basketball or soccer ball on the table at shoulder height and rest your hand on top of the ball.
- Roll the ball forward, letting your wrist and hand roll over the top of the ball and bring your shoulder forward. You will feel a stretch across the top of your hand and forearm.
- Roll the ball backward, bending your hand and wrist to stretch across the front of your forearm into your palm. Squeeze your shoulder blades together as you do so.
- Repeat 5-10 times on each arm.
3. Median nerve slider
This exercise helps mobilize the median nerve to relieve pressure and reduce symptoms of carpal tunnel.
- Sit up straight with your feet resting on the floor.
- Start with your palm in front of your face, keep your eyes on your hand and turn your head/neck to follow the hand you are moving.
- Extend your arm straight out to the side, with your palm facing forward.
- Gently bend your wrist backward until you feel a stretch. Go back to start.
- Repeat 5-10 times on each side.
4. Shoulder and neck stretch (upper trapezius stretch)
This stretch targets the upper trapezius muscle, which helps improve posture and reduce wrist strain.
- Sit or stand with your back straight and feet resting on the floor.
- Tilt your head to one side, bringing your ear toward your shoulder. Don’t lift your shoulder.
- Hold for 15-30 seconds, then switch sides.
- Repeat 2-3 times.
5. Thumb stretch
Stretching your thumb can relieve tension in the base of your hand.
- Hold your hand up with your fingers straight.
- Gently pull your thumb away from your palm with your other hand.
- Hold for 15-30 seconds, then switch hands.
Tips for stretching success
While stretches are helpful, there are a few things to keep in mind to get the best results:
- Don’t overstretch: “Overstretching or causing pain while doing the stretches are the most common mistakes people make,” Wick said. “If you feel pain or numbness while stretching, it’s a sign you are pushing too hard.” Stretches should make you feel better, not worse. Wick stressed the importance of getting proper guidance from a health care provider to ensure you follow the right program for your condition.
- Take breaks: If you do a lot of typing or hand-intensive tasks, take short breaks every hour to stretch and rest your wrists.
- Maintain good posture: Keeping your wrists in a neutral position (not bent up or down) while working can reduce carpal tunnel strain.
When to seek medical help
Carpal tunnel syndrome can be mistaken for other conditions, so it’s important to speak to your health care provider if you experience ongoing symptoms like pain, numbness or difficulty sleeping.
“As soon as you have concerns about your symptoms, especially if they are limiting your ability to perform daily tasks or making sleeping difficult, see your provider,” Wick said. “They can determine what is causing your symptoms and develop a program specifically for you.”
Conservative treatment may include wearing a wrist brace at night to reduce compression to the median nerve and occupational or physical therapy. Certified hand therapists are specially trained in managing carpal tunnel syndrome. Serious cases may require surgery.
Your provider can also screen for other conditions to ensure that nothing else is contributing to your symptoms.
“High blood pressure, diabetes and other systemic issues can cause similar symptoms,” Wick said. “Neck pain and compression of the nerves at the neck level can also present like carpal tunnel syndrome and are commonly missed.”
Takeaway
Carpal tunnel syndrome can be painful and affect daily life. Regular stretches can help keep your wrists and hands healthy and prevent this condition from developing. By stretching your neck and arms for just a few minutes each day, you can reduce tension, improve flexibility and prevent carpal tunnel syndrome.
If you’re already experiencing symptoms, don’t hesitate to talk to your health care provider or a Banner Health specialist.
