5 Best Carpal Tunnel Syndrome Stretches & Exercises - Ask Doctor Jo

Sometimes pain that presents as carpal tunnel syndrome can be coming from your elbow, shoulder, or your neck, so check with your doctor or physical therapist before assuming you have carpal tunnel syndrome and starting these exercises.

The first two stretches for carpal tunnel syndrome are more of a warm up. You will make a fist, and do wrist flexion and extension. Then you will turn your fist up with the thumb on top for radial and unlar deviation. These will start loosening up the muscles in and around the wrist.

Then you will go into full stretches for your wrist flexors and extensors. You can do them modified or the full stretch.

The next carpal tunnel stretch is a prayer stretch. This really stretches the carpal tunnel area, and you might get some numbness and tingling with it. As long as it goes away when you stop, it should be okay to do.

The last two stretches are for your pec or chest muscles and your anterior scalenes. Sometimes the pain comes from tightness in these areas at the chest and neck. So it’s important to stretch this area as well.

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5 Best Carpal Tunnel Syndrome Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[krismaly]

I Love the people who serve the humanity

[koonelos]

First of all, THANK YOU for this video. Here is my experience:
I was doing some heavy work around the house in the spring of 2018, that's where the carpal tunnel occurred, on both wrists. I went to the doctor, was diagnosed and the doctor told me that I could have surgery if I wanted. Due to the fact that I had read that the surgery had mixed results for different people, I was reluctant to have surgery and wanted to wait and monitor the progress.
In the meanwhile, I did research on ways that I could help myself get rid of it and I had stumbled upon this video. I started stretching my wrists ( against each other, in the "praying" motion, as shown in this video, over the next months. I did this a number of times during the day and I also did variations: against the lower part of the steering wheel, or against the desk in the office. I made sure not to over-stretch my wrists, as I did not want other problems to arise. After a few weeks, I just did it without thinking about it.
The first few weeks nothing seemed to happen, but then I noticed a gradual decrease in the numbness, it was working! Mind you, this took months. Fast forward to the spring of 2019, carpal tunnel was gone. I really recommend people try out the stretching before they do surgery. You have nothing to lose and much to gain.
Thank you again DoctorJo!

[eleanorbidwell]

I owe you my life for this video. I got a job scooping ice cream this summer, and if that wasn’t enough, I love knitting and crocheting, which never gives my wrist a break. I’m gonna start doing these stretches all the time, especially the prayer one—that one felt the best. Thanks so much!

[JokinJoe]

Ive been suffering from carpal tunnel ever since my early 20's, and right now my left hand is always tingling slightly. I can still feel things, but even driving and cutting the grass flares it up and it goes numb. I never knew why the normal stretches didn't work for me. After your chest stretch, I felt a subtle and brief relief of the tingling in my hand.

Edit- after doing a couple excersies, I'd say the tingling went from a 4/10 to a 3. Definitely will keep doing this and see if there's improvment. Carpal tunnel has taken a lot of things I used to enjoy away from me.

[brittanyh]

I was sitting here in so much pain, both wrists, elbows, and shoulders aching. At first I couldn't hold the stretches for longer than 20 seconds, but after doing them my pain is gone and I can hold the stretches for longer than 30 seconds! Thanks so much for providing stretches that can be done at my desk :)

[tazeralien]

I've got chronic pain and it's been keeping me from drawing and painting
These exercises are one of the few things that really helps

[abskrj]

You and some other youtubers helped me in my programming career. After doing these exercises my pain has really decreased.

[coreysgmail]

Hi.... I am so glad that competent people put good videos on you tube to help people with pain
Thanks so much, god bless you

[asyrafnaqiuddin]

carpal tunnel numbness is real ..especially at sleep and woke up

[jennythompson]

I was recently diagnosed with carpal tunnel syndrome in both wrists...These stretches gave me relief almost immediately! Thank you, Dr. Jo!

[tatianabarreto]

I just started stretching and it already works!

[mariale]

I’m 35 weeks pregnant with my third baby and it’s the first time that I have experience numbness and pain in my hands at night while I sleep. Never knew such thing as carpal tunnel syndrome, thank you for this exercises! I feel much better when I do this as soon as I wake up.

[sharondaugherty]

This video was outstanding! I had no idea how much tension I was holding until I did these stretches. I’m on my computer more than 10 hours/day and have been experiencing a lot of symptoms. I will share this with all of my computer geek friends. Thank you!!!

[stacimillner]

So happy I looked this up. I've been battling carpel tunnel for 4 years and finally was diagnosed.. my hands, wrist, arms hurt so bad. Taking neurotion doesn't stop the pain unless I've took a lot of it and then I'm sleep

[ulyssestokasaki]

I've learned more from Doctor Jo, and Mr. Jeff Cavalier from Athlean X over the last six or so months than I learned in grades 6-12 combined. Non negotiable.

[judilees]

Just tried the exercises and can feel the difference already. Thank you

[coledorillo]

I love you Dr.Jo, you dont know how much heart ache you save me from

[strokeguru]

Thank you so much for this. Because of your advice, I'm confident that I will be able to continue my drumming career. Cheers!

[christinalashan]

I work in a call center and I’m on a computer 90% of my day 10 hours a day..4 days a week sometime wkds and I’ve been having excruciating hand & wrist pain..I have an appt to see a orthopedic doctor to verify if it is carpal tunnel or not but until then I have been watching many different YouTube videos to find exercises to help cope with this pain..ive been frustrated because the ones I’ve watched are not helping. I finally came across this video and finally relief!!!..these exercises really have helped me. Thank you 😊