The best hand and wrist stretches to relieve numbness, tingling, and burning in your hand from carpal tunnel syndrome. Simple home exercises demonstrated by a physical therapist to eliminate carpal tunnel symptoms including hand and finger numbness/tingling.

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“Carpal tunnel” (or more accurately - “carpal tunnel syndrome”) is characterized by numbness, tingling, and/or burning in the palm, thumb and fingers. This is most-often due to compression of the median nerve at the wrist as it passes under the transverse ligament.

In this video, you’ll learn what Carpal Tunnel Syndrome is, why you get it, and 8 of the most effective exercises you can do at home to eliminate numbness and tingling in your hand and palm.

WHAT IS CARPAL TUNNEL SYNDROME?

Your wrist is made up of 8 bones. Think of this as the “floor” of the tunnel. Those bones are held together by a ligament from the inside to the outside. Think of this as the “roof” of the tunnel.

Through that tunnel travel 9 different tendons that control finger movement and one nerve (median nerve) that controls sensation and some muscles in your hand.

When that nerve gets irritated or inflamed or some external force puts pressure on it, the result can be tingling, numbness, or even burning in your palm, fingers, and thumb, and even muscle atrophy/wasting if it goes on long enough.

WHAT CAUSES CARPAL TUNNEL SYNDROME

Anything that causes increased pressure on the median nerve at the wrist can cause carpal tunnel symptoms in the hand.

The most-common causes of carpal tunnel syndrome include repetitive motions at the hand/wrist (typing/desk jobs), compression to this area, and conditions that result in increased fluid retention in the body/wrist (hypothyroidism, obesity, diabetes, etc). Carpal tunnel syndrome is common during pregnancy - especially in the latter weeks which are usually accompanied by fluid retention/swelling.

BEST HOME EXERCISES FOR CARPAL TUNNEL SYNDROME

The best home exercises for carpal tunnel syndrome are stretches for the hand and wrist (to create more motion/space at the carpal tunnel), tendon glides (to increase mobility of the tendons that pass through the carpal tunnel), and nerve glides (to “free” the nerve from whatever occlusion is causing the symptoms).

1:33 WRIST BRACE FOR CARPAL TUNNEL
2:15 STRETCHING EXERCISES
5:25 TENDON GLIDES
6:19 NERVE GLIDES

I hope those tips, stretches, and exercises help you out of some of the pain you may be experiencing!

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