Carpal Tunnel Advice



Wrist extension

Wrist Extension

Place hands like you are praying palm to palm. The exercise or stretch is created by pushing the heels of your hands down below or between your elbows. Hold this position for five seconds or a count of five one thousand.

 

Wrist flexion

Wrist Extension

This is the inverse of the previous exercise but it is done individually rather than both hands at the same time. The exercised hand is pushed into flexion by the support or stabilizing hand with elbow down. This is done by making a web contact of the support hand across the back of the exercise hand. The idea is to drive the palm toward the elbow and the elbow toward the hand. Go to a point of strain across the inside of the wrist and hold this position for a count of five one thousand. Repeat for opposite hand.

Internal rotation and pronation of the wrist

Wrist ExtensionWrist Extension
 

This exercise is initiated by extending your arm and putting your hand in front of you with the thumb up (picture 3). Then you turn the thumb down (picture 4) and draw the heel of your hand toward your nose. This should form a “Z” shape to your hand, forearm and upper arm (picture 5). Also (picture 5) bring your support hand thumb up making a web contact across the back of your exercise hand. Then rotate the exercise hand “pinky” toward your nose making sure to keep the exercise hand’s elbow at shoulder height.

External rotation and supination of the wrist

Wrist ExtensionWrist Extension

 
Wrist ExtensionWrist Extension

 

You start by putting your hand out in front of you with the thumb up (same as picture 3). Then you turn your hand as if you are holding a bowl of soup (picture 6). Then using your support hand putting the support hand’s thumb between the pinky and ring finger at the base of exercise hand’s thumb and clasping your fingers over the base of the exercise hand into its palm twist the exercise hand such that you are bringing the back of the exercise hand to your chest (picture 7). Finally, grab the thenar eminence of your exercise hand and try and flush the back of your exercise hand to your chest wall (picture 8).