Exercises for carpal tunnel syndrome
If you notice tingling, stiffness or discomfort in your wrist and hand from repetitive use, these gentle exercises can help you regain movement and ease tension in the short term. They are simple movements you can safely add to your day, but remember that every case has its own particular features. That is why having a personalised exercise plan designed by a physiotherapist ensures more effective and sustainable progress.
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6 recommended exercises
Gentle wrist flexion and extension
Easy- 1.Sit with your forearm resting on a table and your hand hanging over the edge.
- 2.Slowly bend the wrist towards you until you feel a mild stretch, then return to neutral.
- 3.Extend the wrist upwards in a controlled way without forcing it and return to neutral; repeat the cycle.
Caution:
- Do not perform if you have acute pain, obvious local swelling or a recent fracture.
Gentle opening and closing with a towel
Easy- 1.Place a folded towel on the table and rest your palm on top with the fingers straight.
- 2.Close your fingers over the towel, squeezing gently for 3 seconds without pain.
- 3.Relax the hand and open the fingers, stretching them against the towel before repeating.
Caution:
- Do not perform if you have sharp pain in the fingers or signs of severe nerve entrapment.
Finger slides up a wall
Medium- 1.Stand facing a wall with your arm extended at shoulder height and your palm against the wall.
- 2.Slide your fingers upwards, keeping the palm in contact, until you feel a slight stretch.
- 3.Return slowly to the starting position without shrugging your shoulders and repeat.
Caution:
- Do not perform if intense tingling appears or pain increases during the movement.
Median nerve neural stretch
Medium- 1.Extend your arm with the palm facing up and the fingers pointing towards the ceiling.
- 2.With your other hand, gently pull the fingers back until you feel tension in the forearm.
- 3.Hold the stretch without pain and return to neutral before repeating.
Caution:
- Do not perform if you experience sharp pain or a sudden loss of strength in the hand.
Isometric palm press (prayer position)
Hard- 1.Place your palms together in front of your chest with your elbows at trunk height.
- 2.Push one palm against the other without separating the hands, keeping the wrist straight.
- 3.Hold the press for 15 seconds and release slowly before the next rep.
Caution:
- Do not push through pain in the chest or shoulders, or increased tingling in the fingers.
Finger lifts with the hand resting on a table
Hard- 1.Rest your hand on a table with the palm facing down and the fingers spread apart.
- 2.Lift one finger while keeping the others down, hold for one second at the top and lower it slowly.
- 3.Repeat with each finger and rest 15 seconds between sets, keeping the wrist neutral.
Caution:
- Avoid if there is acute tendon inflammation or intense pain when spreading the fingers.
How to fit these exercises into your day
Schedule these exercises regularly, for example at the start and end of the day, and set aside 10 to 15 minutes for the whole set to help you stay consistent. You can do them before activities that put strain on the wrist, or as part of your active breaks; the key is to listen to your body and not to push through. If you notice improvement, the next step is a personalised plan that adapts the progression to your rate of recovery and your daily activity.
Important precautions
Stop the exercises if you experience sharp pain, a persistent increase in tingling or noticeable swelling, and speak to a physiotherapist to assess whether the load needs adjusting. Avoid repeating the movements with excessive effort and keep a relaxed posture, without locking your joints. If any warning sign appears (sudden loss of strength, continuous numbness), it is essential to have your case reviewed by a professional before continuing with the routine.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How many times a day should I do these exercises?
One or two short sessions a day are enough to maintain mobility without overloading the area; you can spread them out, for example at the start of the day and after long breaks. If you find that one exercise is particularly helpful or particularly sensitive, a personalised plan will tell you exactly when and how to repeat it.
Can I do these exercises if I am already having medical treatment?
Yes, these gentle movements are designed to complement general care, but always tell the professional treating you so you can be sure they fit with the rest of your treatment plan. A physiotherapist can integrate the exercises into your current treatment and adjust the intensity and frequency as you progress.
What should I do if my symptoms get worse while doing them?
If you notice symptoms worsening, reduce the range of movement and stop any exercise that causes discomfort until you receive guidance. Supervision by a physiotherapist makes it possible to identify which exercises are suitable and when to increase or reduce the load.
Why do I need a personalised plan?
Because these exercises are a general starting point and do not take into account the particular features of your anatomy, your activity level or any associated limitations. A personalised plan drawn up by a physiotherapist adapts the progression, the combination of exercises and the dosage to your specific case, which maximises effectiveness and reduces the risk of overload.
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