Carpal tunnel syndrome (CTS) can cause pain, numbness, and weakness in your wrist and hand, making daily tasks more challenging. Incorporating specific exercises into your routine can help relieve pressure on the median nerve, reduce symptoms, and improve wrist strength and flexibility. At Unity Chiropractic Wellness, located near Grand Central Terminal in NYC, we guide patients in using exercises to complement chiropractic care for carpal tunnel relief.
1. Wrist Flexor Stretch
This stretch targets the muscles in your forearm to relieve tension.
• Extend your arm straight in front of you with your palm facing up.
• Use your other hand to gently pull your fingers down toward the floor.
• Hold for 15–30 seconds and switch sides.
• Repeat 2–3 times.
2. Wrist Extensor Stretch
Counteract tightness on the top of your wrist with this stretch.
• Extend your arm with your palm facing down.
• Gently pull your fingers back toward your body with your other hand.
• Hold for 15–30 seconds and switch sides.
• Repeat 2–3 times.
3. Median Nerve Glide
This exercise helps free the median nerve from surrounding tissue.
• Start with your arm by your side, elbow bent, and palm facing up.
• Slowly extend your arm outward while keeping your palm up, then gently stretch your fingers back.
• Return to the starting position.
• Repeat 5–10 times on each side.
4. Finger Stretch
This simple exercise helps release tension in your hand and fingers.
• Place your hand flat on a table.
• Slowly spread your fingers as wide as possible, then bring them back together.
• Repeat 10–15 times on each hand.
5. Tendon Glides
This exercise helps improve mobility and reduce stiffness in the wrist.
• Start with your hand open.
• Slowly curl your fingers into a fist, then return to the open position.
• Next, curl your fingers into a hook shape, return to open, then fold your hand into a full fist again.
• Perform 5–10 repetitions.
6. Wrist Circles
Improve circulation and reduce stiffness with this gentle exercise.
• Extend your arms straight in front of you with palms facing down.
• Slowly rotate your wrists in a circular motion.
• Complete 10 circles in one direction, then switch directions.
7. Grip Strengthening Exercise
Strengthen the muscles in your hand and wrist with this simple exercise.
• Squeeze a stress ball or hand grip for 3–5 seconds, then release.
• Repeat 10–15 times on each hand.
8. Thumb Stretch
Alleviate tension and improve flexibility in your thumb joint.
• Hold your hand out with your palm up.
• Use your other hand to gently pull your thumb back away from your palm.
• Hold for 15–30 seconds and switch hands.
• Repeat 2–3 times.
Tips for Success
1. Start Slowly: Begin with gentle movements and gradually increase intensity as your wrist improves.
2. Be Consistent: Perform these exercises daily for the best results.
3. Listen to Your Body: Stop if you feel pain or discomfort and consult a professional if symptoms persist.
Why Choose Unity Chiropractic Wellness?
At Unity Chiropractic Wellness, we combine chiropractic care with personalized exercise plans to provide comprehensive relief for carpal tunnel syndrome.
• Experienced Team: Skilled in treating wrist pain and nerve compression.
• Convenient Location: 11 East 44th Street, New York, NY 10017, near Grand Central Terminal.
• Holistic Approach: Combining adjustments, soft tissue therapy, and ergonomic advice for long-term results.
Relieve Carpal Tunnel Pain Today
If carpal tunnel symptoms are interfering with your life, we’re here to help. Call us at 917-338-7811 or book your appointment online to schedule your visit.
Let us help you regain wrist strength and mobility!