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 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...
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...
ExerciseTennis Ball, Stress Ball or Digiflex ExercisesFrequency&DurationSee Individual Exercises Below, at least 3-4x/weekThis sequence of exercises are designed to improve your grip strength and target specific muscles in the forearm. With this exercise, there are several options that you can use. The easiest is a...
Exercise Eccentric Wrist Flexion with finger curl Frequency&Duration 3 Sets of 15 Repetitions. Cadence of 2 seconds to curl up, 4 seconds to curl down. At least 3-4x/week Find a weight or something that is moderately heavy (canned food usually works We don’t want it to be too heavy...
