Carpal tunnel syndrome can make your hands hurt, feel numb, or tingly. It happens when a nerve in your wrist gets squeezed. If you spend a lot of time typing, using a mouse, or doing the same hand movements every day, you might feel this pain.
The good news is that stretching your hands and wrists can help! Here are some simple stretches you can do at home. You don’t need any special tools – just your hands.
Wrist Shake
This one is just as easy as it sounds! This stretch helps get your blood flowing and can loosen up your wrist.
How to do it:
- Hold your hands in front of you.
- Shake them gently like you’re trying to get water off after washing them.
- Do this for 10–15 seconds.
- Repeat a few times a day.
Prayer Stretch
This stretch feels like putting your hands together to pray; it helps stretch the inside of your wrists.
How to do it:
- Put your palms together in front of your chest (like you’re praying).
- Keep your elbows touching your sides.
- Slowly lower your hands toward your belly while keeping your palms pressed together.
- Stop when you feel a stretch in your wrists and inner forearms.
- Hold for 15–30 seconds.
- Repeat 2–3 times.
Wrist Flexor Stretch
This stretch opens up the front of your forearm.
How to do it:
- Hold one arm straight out in front of you with your palm facing up.
- Use your other hand to gently pull your fingers back toward the floor.
- You should feel a stretch in your wrist and forearm.
- Hold for 15–30 seconds.
- Switch arms and repeat.
Do this 2–3 times on each side.
Wrist Extensor Stretch
Now we stretch the top of your arm.
How to do it:
- Hold one arm out straight in front of you with your palm facing down.
- Use your other hand to gently pull the back of your hand down and toward your body.
- You should feel a stretch on the top of your wrist and forearm.
- Hold for 15–30 seconds.
- Switch arms and repeat.
Try to do this 2–3 times on each side.
A Few Tips
- Try to do these stretches every day.
- Stop if anything hurts or feels sharp.
- Shake out your hands between stretches if they feel tired.
- If your symptoms get worse, talk to a doctor or physical therapist.
Doing these stretches can help your hands feel better. They keep your wrists loose and your fingers moving. If you work on a computer or do lots of hand work, try doing a few of these stretches during the day. Your hands will thank you!
