Best 4 hand exercises for carpal tunnel syndrome relief

In carpal tunnel syndrome, symptoms happen when the nerve running from your forearm to your hand is pressed or squeezed at the wrist level.  The nerve is compressed as it passes through a narrow passage called the carpal tunnel, which results in symptoms like pain, numbness, and tingling.

There is no one cause of carpal tunnel syndrome. Contributing factors may include: 

• injury or trauma to your wrist
• thyroid gland or pituitary gland dysfunction 
• rheumatoid arthritis or other types of arthritis
• mechanical challenges with your wrist joint 
• regular use of vibrating hand tools 
• activities that involve frequent repetitive movements, like typing 
• fluid retention around your wrists during menopause or pregnancy 
• regularly sleeping on a bent or stretched wrist 
• a cyst or tumor in your wrist 
• diabetes or other conditions that may affect your nerves

Depending on the severity of your symptoms and their cause, a health professional may recommend different strategies to manage carpal tunnel syndrome. For example, medications to relieve your pain. An exercise program may be another option.

This article explores four therapeutic exercises that may help reduce the symptoms of carpal tunnel syndrome. 

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Wrist extension stretch 

The American Academy of Orthopedic Surgeons (AAOS) recommends the wrist extension stretch to manage carpal tunnel syndrome symptoms.

Here are the steps to perform this exercise:

1. Stretch your arm out in front of you.  
2. Bend your wrist back toward your body as though signaling someone to stop.
3. Use your other hand to apply pressure across your extended hand’s fingers and palm gently.  Softly pull the extended hand toward your body until you feel a stretch on the inside of your forearm. 
4. Hold this stretch for 15 seconds and repeat it 5 times. 
5. Repeat steps 1–4 with your other arm. 

You can perform this exercise 4 times per day. 

Wrist flexion stretch 

Also recommended by the AAOS, the wrist flexion stretch may temporarily intensify numbness in your fingers. If the numbness becomes uncomfortable, discontinue this exercise.

Here are the steps to perform this exercise: 

1. Stretch your arm out in front of you.  
2. Bend your wrist down so your fingers point toward the floor and the palm is facing you. 
3. Use your other hand to apply pressure across the back of your hand gently. Pull your flexed hand toward your body until you feel a stretch on the outside of your forearm. 
4. Hold this stretch for 15 seconds and repeat it 5 times. 
5. Repeat steps 1–4 with your other arm. 

You can perform this exercise 4 times per day. 

Hand squeeze 

The Chartered Society of Physiotherapy (CSP) recommends a hand squeeze exercise to reduce pain from carpal tunnel syndrome and prevent injuries.

Here are the steps to perform this exercise: 

1. Find a small rubber ball that fits in your hand. 
2. Squeeze the ball, holding the squeeze for 5 seconds. 
3. Repeat this 10 times in a row. 
4. Repeat steps 1–3 with your other hand.

You can do 3 sets of this exercise each day. 

Weighted wrist stretch 

The CSP also recommends doing a weighted wrist stretch to manage symptoms of carpal tunnel syndrome.

To perform this exercise, you can follow these steps: 

1. Find something to use as a light weight, such as an 8 oz can of corn. 
2. Holding the weight, stretch your arm before you and keep your palm facing down. 
3. Gently bend your wrist upward, then move your wrist back down to the starting position. 
4. Repeat this 10 times.
5. Repeat steps 1–4 with the other hand. 
6. You can also gradually increase the weight you use as your wrists become stronger. 

You can do 3 sets of this exercise each day.

Things to keep in mind 

Perform these and any other exercises for carpal tunnel syndrome under a healthcare professional’s supervision.

Often, you will need to do these hand exercises regularly for at least 3 to 4 weeks to start noticing improvements.

If you notice significant pain while or after doing the exercises for carpal tunnel syndrome, consider discussing it with your doctor.  

Can hand exercises cure carpal tunnel?

Therapeutic exercises may help you manage the symptoms and progression of carpal tunnel syndrome, but they likely will not cure the condition itself.

To improve your symptoms, addressing the underlying cause of carpal tunnel syndrome may first be necessary. The appropriate treatment will also depend on how severely the nerve has been compressed. 

More research is needed, but some evidence suggests that hand exercises may be effective in providing relief and stopping the progression of carpal tunnel syndrome.

A small study from 2018 suggests that hand exercises using a ball slowed the progression of carpal tunnel syndrome and resulted in slight symptom improvement. Another small study from 2020 also suggests that performing self-stretches of the hand and wrist reduces symptoms of the condition. 

These therapeutic exercises can be used alongside other treatments.

Treatment for carpal tunnel syndrome

The treatment options for carpal tunnel syndrome may include: 

• wearing a splint at night 
• avoiding or limiting activities that worsen your symptoms, like using vibrating hand tools
• using over-the-counter anti-inflammatory medications to manage pain and swelling temporarily  
• asking your healthcare professional about prescription medications, such as corticosteroids to manage inflammation
• practicing yoga to improve your grip strength and reduce pain
• discussing surgery options if the condition has become severe or if nonsurgical options haven’t helped 

Summary 

Hand exercises may help improve symptoms of carpal tunnel syndrome and complement other management and treatment options.

Consistency is key, and performing carpal tunnel syndrome exercises every day for at least 4 weeks may help you see improvements and find relief.

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