This sequence of exercises targets the small muscles in your hand.First-Two Finger Stretch: 2 Sets of 20 secondsCurl your all of your fingers. Use your other hand and grab the first two fingers (index/middle). Pull back on the fingers until you feel a stretch in...
Exercise A Glide for the Median Nerve Frequency&Duration 10 Repetitions in Each of the 3 Positions, At least 3-4x/week This exercise is designed to isolate and mobilize the median nerve in several positions. Begin by assuming a standing position with your arms to your side. From there you will...
Exercise Tendon Glide with Thumb Stretch Frequency&Duration 2 Sets of 10 Slow Repetitions. At least 3-4x/week This is another exercise to mobilize the tendons within the carpal tunnel. When the thumb stretch is incorporated, it opens up the carpal tunnel and allows better sliding of the tendons. To perform...
Exercise Tendon Gliding Frequency&Duration 2 Sets of 20 Repetitions, Each Hand. At least 3-4x/week This exercise mobilizes the primary muscle tendons that are within the carpal tunnel. This can reduce pressure on the median nerve as any adhesions that may have developed through the inflammatory healing process can be...
Exercise Thumb Flexor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This exercise is designed to stretch the thumb muscles on the palm side of your hand. Sit with your elbows bent and palm facing you. Bend your wrist away from you and grab your thumb with...
Exercise Thumb Adductor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This exercise is designed to stretch the thumb muscle that brings your thumb closer to your palm. Grab your thumb with your wrist and hand in the straight position and pull down. You should feel the...
Exercise Carpal Ligament Traction Frequency&Duration 2 Repetitions, 1 Minute each. This exercise can be performed 2-3x/day. Daily The purpose of this exercise is to open up the space for the nerve to travel in the carpal tunnel. To perform this exercise, find the edge of a table where you...
Exercise Wrist Flexor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This stretch targets the muscles on the palm side of your wrist and forearm. Bring your arm out in front of you with your elbow straight and palm facing up. Bend your wrist toward the ground...
Exercise Wrist Extensor Stretch Frequency&Duration 3 Repetitions of 20 Seconds, At least 3-4x/week This stretch targets the muscles on the back side of your wrist and forearm. Bring your arm in front of you with your elbow straight and palm facing down. Bend your wrist toward the ground using...
Region Palm-Side of the Forearm/Wrist Frequency&Duration 45-60 Seconds, 2-3x/day. Perform as necessary throughout week to reduce tightness If you are using the tennisball: Place it on a table and slowly apply pressure from the elbow on the palm-side of your forearm all the way to your wrist. Use your...