Carpal tunnel syndrome affects the muscles and tendons in the wrist and is often caused by repetitive movements over time. Individuals who spend a major part of their day typing, working a cash register or performing other continual movements may experience pain, loss of strength, trembling and overall joint weakness caused by a narrowing of the passageways through which major nerves pass from the wrist to various parts of the hand and fingers. Nerve-gliding exercises are often recommended to help relieve pain and weakness caused by carpal tunnel syndrome.
Open and Close
Make a loose fist, circling the thumb on the outside of your fingers. This is the first position in a nerve-gliding exercise sequence and helps provide flexion and extension for the muscles in the hand and wrist. This move promotes circulation and relieves stress and tension in the hand and fingers.
Straight Up
Slowly open the hand, lifting the fingers, which are pressed together, toward the ceiling, lining the fingers up with the wrist. Your thumb should be straight and pressed lightly into the side of the palm. This is the second position in a nerve-gliding exercise sequence that helps promote circulation, flexibility, function and range of motion, all of which benefit tight, cramped muscles.
Hyperextension
The third position in the sequence is to hyperextend the hand in a backward motion, tilting the hand back as far as you can without pain. Your thumb should continue to press gently against the side of the palm. Hold the hyperextension for several seconds as long as you don't feel pain.
Open Wide
With the hand still hyperextended or tilted backward, extend the thumb outward from the side of the palm. Hold this position for several seconds. This move helps the muscles of the hand and fingers reach full extension, promoting range of motion and toning for all the muscles, ligaments and tendons in the wrist and hand, as well as benefiting circulation.
Supinate
With the thumb still extended away from the palm of the hand and the fingers still extended straight out, turn your arm or forearm so that your palm is facing toward the ceiling. This is called supination. You should feel a slight pull and stretch along the wrist and in the muscles extending down from the thumb toward the wrist.
Thumb Press
While your hand is still in the palm-up position, place a finger from your opposite hand on the extended thumb of the exercising hand. Gently press downward, offering a more extreme stretch of the thumb joint. Don't yank or tug on the thumb, but press gently downward for several seconds. Release.
Repetitions
You can repeat this nerve-gliding sequence several times a day. Try to perform three to five cycles of the exercise sequence each time for optimal stretching and flexibility benefits. Never force the wrist or thumb into uncomfortable positions.
