Carpal tunnel syndrome--the swelling of the tendons in your wrist that causes pinched nerves, pain and discomfort--can have a debilitating effect on your everyday life. Whether you're recovering from or looking to avoid surgery, tendon gliding exercises can help relieve some of the pain and swelling associated with carpal tunnel syndrome.
Straight Hand
Each of the tendon gliding exercises helps move and exercise the tendons, using different hand positions to manipulate your tendons in different ways. To do the straight hand exercise, hold your arm up straight, with your palm facing out and your fingertips pointing toward the ceiling. Bend your wrist while keeping your arm and hand straight. Bend your hand down as far toward perpendicular to the floor as you can, then slowly bring it back up again.
Hook
For this exercise, make a hook with your hand by pulling the tips of your fingers in toward your palms as far as you can, including your thumb. Bend your wrist back, then forward as far as possible. Slowly bring your wrist back up and relax your fingers. Repeat the exercise 10 to 12 times or as prescribed by your doctor or physical therapist.
Fist
To do the fist exercise, make an actual fist with your hand by curling your fingers into your palm and resting your thumb on the side of the fist. Perform the same set of wrist bends as with the other exercises.
Flat Fist
To do the flat fist exercise, form a fist with your hand, with your thumb resting on the side. Flatten out your fingers so they're not curled but resting on the palm of your hand, then perform the regular tendon gliding exercise wrist bends.
Tabletop
The tabletop exercise requires you to form a right angle with your fingers and the palm of your hand. To do this, turn your hand palm-side up and form a cupping shape with your hand as if you were scooping water from a stream. Straighten out your fingers and perform the same wrist bends as with the other tendon gliding exercises.
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