3 Most Effective Exercises for Carpal Tunnel Syndrome Patients

Are you tired of the numbness and tingling in your hands that is holding you back from doing your normal chores? Are you looking for simple exercises that can help alleviate your pain, numbness and tingling? Well, this post is without a doubt a good read for you. Read on and find out three of the simplest yet most effective carpal tunnel syndrome exercises.

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But before we jump right to the treatment, let’s understand what the causes of carpal tunnel syndrome are. Carpal tunnel syndrome is a condition that brings a lot of pain and discomfort in the arms and hands and is usually caused by pressure on the median nerve. If truth be told, people who spend most of their time on computers are the most affected by the nagging symptoms of carpal tunnel syndrome.

There may be no single cause for carpal tunnel syndrome but of course anything that squeezes or puts pressure on the median nerve is said to be your cause of carpal tunnel syndrome.  A wrist rupture too can narrow the carpal tunnel and irritate the median nerve, just like the inflammation and tenderness resulting from rheumatoid arthritis.

So, what are the three most effective exercises that doctors advise people suffering from carpal tunnel syndrome to keep doing?

  • Squeezing stress balls – As much as stress balls are meant for stress reduction, they are also a good way of managing the carpal tunnel set of symptoms. By squeezing these balls, you will be giving your wrist the right kind of stretches. This will alleviate the pain and numbness and if you keep doing this for several hours a day for about three weeks, then the symptoms will begin to subside.


If you do not have stress balls, you can find a ball of clay to squeeze. If you are feeling more discomfort in your fingers than you are feeling in your arms and hands, then you should consider doing some rubber band finger extensions. This will help keep your fingers in a stretching mode which at the end of the day will help reduce the tingle and the numbness. 


  • Yoga stretches – Yoga stretches are also an effective CTS exercise because if done correctly, they can decompress overworked and compressed muscles and tendons in your hands, wrists and forearm.


Yoga locust pose is one of the best ways to ensure that you have enough circulation through your arms and fingers.  As much as this pose is meant to help people with fatigue, indigestion and lower back discomfort, it is also an effective exercise for relieving CTS symptoms.


Basically, you should understand that all yoga poses where you will have to use your hands and wrist to support your body are perfect for increasing muscle strength for people suffering from carpal tunnel syndrome (CTS).


  • Dumbbell lifting – For this, you have to first grab a sit with the perfect arm rests. Then from a sitting position, rest your arms on the chair arm rest with your wrist hanging off and palm facing down. Hold light dumbbells in your hands and slowly flex your wrists. Now repeat the same flexes with your palm facing up.

In conclusion, do not wait until the pain comes. Like they say, prevention is better than cure. So, to reduce your chances of suffering from CTS, you can also do the above-mentioned exercises.



Aria Peterson is a health and fitness content developer. In her 2 years of blog posting, she has helped thousands of people. You can learn more about carpal tunnel syndrome on her blog. 

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