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Stretching Exercises to Help Prevent Carpal Tunnel Syndrome

These are general stretches for the wrists and arms. Stretching may help prevent arm problems such as carpal tunnel syndrome. Do not do any stretch or movement that is uncomfortable or painful.

Warm-up stretches

  • Rotate your wrist up, down, and from side to side. Repeat 4 times.
  • Stretch your fingers far apart, relax them, then stretch them again. Repeat 4 times.
  • Stretch your thumb by pulling it back gently, holding it, and then releasing it. Repeat 4 times.

Prayer stretch

Picture of the prayer stretch
slide 1 of 3
    
  1. Start with your palms together in front of your chest just below your chin.
  2. Slowly lower your hands toward your waistline, keeping your hands close to your stomach and your palms together, until you feel a mild to moderate stretch under your forearms.
  3. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

Wrist flexor stretch

Picture of the wrist flexor stretch
slide 2 of 3
    
  1. Extend your arm in front of you with your palm up.
  2. Bend your wrist, pointing your hand toward the floor.
  3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  4. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

Wrist extensor stretch

Picture of the wrist extensor stretch
slide 3 of 3
    
  1. Extend your arm in front of you with your palm down.
  2. Bend your wrist, pointing your hand toward the floor.
  3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  4. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
By Healthwise Staff
Primary Medical Reviewer Adam Husney, MD - Family Medicine
Specialist Medical Reviewer David Pichora, MD, FRCSC - Orthopedic Surgery
Last Revised October 21, 2010

Last Revised: October 21, 2010

Author: Healthwise Staff

Medical Review: Adam Husney, MD - Family Medicine & David Pichora, MD, FRCSC - Orthopedic Surgery

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