WORKS FAST! 8 Home Exercises To Fix Carpal Tunnel Symptoms

The best hand and wrist stretches to relieve numbness, tingling, and burning in your hand from carpal tunnel syndrome. Simple home exercises demonstrated by a physical therapist to eliminate carpal tunnel symptoms including hand and finger numbness/tingling.

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JARED’S RECOMMENDED WRIST BRACES
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“Carpal tunnel” (or more accurately - “carpal tunnel syndrome”) is characterized by numbness, tingling, and/or burning in the palm, thumb and fingers. This is most-often due to compression of the median nerve at the wrist as it passes under the transverse ligament.

In this video, you’ll learn what Carpal Tunnel Syndrome is, why you get it, and 8 of the most effective exercises you can do at home to eliminate numbness and tingling in your hand and palm.

WHAT IS CARPAL TUNNEL SYNDROME?

Your wrist is made up of 8 bones. Think of this as the “floor” of the tunnel. Those bones are held together by a ligament from the inside to the outside. Think of this as the “roof” of the tunnel.

Through that tunnel travel 9 different tendons that control finger movement and one nerve (median nerve) that controls sensation and some muscles in your hand.

When that nerve gets irritated or inflamed or some external force puts pressure on it, the result can be tingling, numbness, or even burning in your palm, fingers, and thumb, and even muscle atrophy/wasting if it goes on long enough.

WHAT CAUSES CARPAL TUNNEL SYNDROME

Anything that causes increased pressure on the median nerve at the wrist can cause carpal tunnel symptoms in the hand.

The most-common causes of carpal tunnel syndrome include repetitive motions at the hand/wrist (typing/desk jobs), compression to this area, and conditions that result in increased fluid retention in the body/wrist (hypothyroidism, obesity, diabetes, etc). Carpal tunnel syndrome is common during pregnancy - especially in the latter weeks which are usually accompanied by fluid retention/swelling.

BEST HOME EXERCISES FOR CARPAL TUNNEL SYNDROME

The best home exercises for carpal tunnel syndrome are stretches for the hand and wrist (to create more motion/space at the carpal tunnel), tendon glides (to increase mobility of the tendons that pass through the carpal tunnel), and nerve glides (to “free” the nerve from whatever occlusion is causing the symptoms).

1:33 WRIST BRACE FOR CARPAL TUNNEL
2:15 STRETCHING EXERCISES
5:25 TENDON GLIDES
6:19 NERVE GLIDES

I hope those tips, stretches, and exercises help you out of some of the pain you may be experiencing!

If you enjoyed this video please show it some love with a “THUMBS UP”

Also if you haven’t done so already I would love if you subscribed to my channel so I can continue to help you in the future.

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[jeffreyH]

This guy has taught me more in this one video than my physical therapist has in 10 sessions

[DBendo]

1:32 1. Get a wrist brace.
2:27 2. Wrist flexion and extension .
2:48 3. Radial and ulnar deviation.
3:10 4. Wrist flexor stretch.
3:40 5. Wrist extensor stretch.
4:18 6. Carpal Tunnel stretch.
5:25 7. Tendon Glides.
6:20 8. Nerve Glides.

Thanks for the video.

[tylerYANGO]

Omfg the pain i had before this video. 17 years I have been suffering and this man helps me in a few minutes feel less pain while sober then I have in years. Im crying literally. Thank you sir. It statred out extremely painful and alot of cracks in my wrist but now 90% of the pain I had is gone.

[rna]

After lifting at the gym a year ago, I have been living and dealing with damaged tendons and nerves in my right hand. Explained this to a doctor and was told “nothing I can do but wait for the pain to go away on its own”.
Today, I started doing these exercises and I’m already feeling relief. Thank you sir! Great video

[shellyhostetter]

Thank you! Thank you! Thank you! I’ve been suffering with carpal tunnel symptoms for months and have been desperately searching for relief without going the surgical route. I have tried so many things without much success. These exercises have already helped more than anything! I appreciate you and your videos!

[docbooth]

When I was 15 years old my arm/wrist was broken at high school football practice. The local doctor and my coach set my arm without x-rays to guide them. Consequently I have a 15° offset both up and in on my wrist. It has been a blessing and a curse. The offset allowed me to remove the oil filter on my "92 Civic without lifting the car and removing it from below. Yet occasionally when sleeping my wrist would hurt from not being able to lay flat. Though I am over 65 years old, I am extremely active. 2 weeks ago I started noticing continual numbing and pain. Figuring it was one of the pains from the break I have lived with, I blew it off. Today the numbness interfered with helping my wife can green beans. I found your site and followed you doing the exercises through the video. Before your video finished I was enjoying 75% less pain. In past I have used 2.5" to 3" stainless steel ball bearings rotating 3 at one time in my hand forward and backward. This always took care of the problem if I felt twinges. They are currently in storage and unavailable. With your exercises I don't worry about dropping a steel ball and breaking my foot, toes or the floor. Thank you!

[amyweber]

Had pain at level 10 (couldn't sleep- that much), did the excersise and went to at 1 pain level in a day, THANK YOU SO MUCH!!!

[wayneosman]

If I didn't try it I would not have believed it. I have been suffering with this for 7 or 8 years. And had given up playing guitar for almost 2 years. As you noted, I will exercise cautiously meaning too breaking myself into it slowly. I wanted to tell you I did all your exercises as described stopping the video between each stretch and resting approximately 10 seconds between reps. and completed the exercises. I also have a wrist brace and use it. I "Subscribed", "Clicked the Bell" and chose "All" to get your Videos. Thank you, for freeing me from this pain. I will continue to use these exercises 2 or 3 times a Week and when it flairs up again.

[mrradio]

thanks much! 2 years suffering, diabetic and a fused cervical spine (ankylosing spondylitis) just 10 minutes following your exercise routine produced instant relief!

[striderman-]

Just doing a quick run through while you explain the stretches has amazing results. I've been scared ever since I developed CT because nothing has been working and i don't want to lose my hands but this video has given me hope I can have some what normal days

[clairvoyant]

First of all, the diagram at the beginning of your video was most explicit. It helped me understand what’s hurting me. Secondly, your exercises were spot on. After searching and suffering for months, I found your video.

[zaheedamoakan]

Have this problem 18 years ago and I've tried all the stretches i know along with walking to keep the blood circulation good but still been affected by it in my daily life. First time seeing all of these stretches and immediately starts feeling some reliefs. Thank you been following for years.

[rtsalsa]

Hey Jared! Thanks for the great tips, how many times a day should I perform these exercises ideally? And should the brace be worn throughout the day or only during the night?

[kaiawang]

So glad I found this! Felt fingers numbing while doing some of these exercises and wonder if it's OK. Also wonder if you have any videos that talk about how to relieve lower arm muscle pain - also caused by typing/mouse use. Thank you so much for your help!!

[corazonbarcelona]

BIG THANKS to you, i felt relief to my CTS immediately after doing your exercises. Subscribed your channel and will continue to tune in...Recently diagnosed moderately severe CTS and my doctor recommended surgery but opted to try non surgical treatment first and if there is no improvements then last option would be surgery. He started giving me steroid injection to my middle finger and another one after a week to my index finger, he referred me to PT and will reassess my CTS after 12 sessions of PT or 3 times a week for 4 weeks. I hope and pray together with your exercises my CTS will completely healed.

[nancypeterson]

I’m looking at these reviews and praying these exercises will relieve the pain. Starting exercises today

[martarymarczyk]

Thanks a lot! It's my third day of excercises and i love them! Instant relief

[uyeqhgs]

Thank you! Over the past few months my hands have been losing feeling when my wrists are bent for too long and that was a big warning signal. Last year one of my hands was partially numb for weeks, it was scary. These exercises made me feel relief, I plan on doing them regularly.

[matthewcaplan]

1:32 (1) Get a wrist brace
2:27 (2) Wrist flexion and extension
2:48 (3) Radial and ulnar deviation
3:10 (4) Wrist flexor stretch
3:40 (5) Wrist extensor stretch
4:18 (6)

[bobbiehennessy]

As a personal trainer I was so impressed with your video and these exercises actually worked very quickly to relieve some of the issues! I will purchase one of the supports as I am on the computer a lot these days. Thanks so much, excellent video!