FIX Carpal Tunnel! Stretches And Exercises For Carpal Tunnel Symptoms
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- Опубликовано: 29 сен 2024
- A daily follow-along exercise routine to eliminate carpal tunnel numbness, tingling, and pain! Carpal tunnel syndrome stretches and exercises led by a doctor of physical therapy to help your hand and wrist feel better fast. Alleviate hand numbness and pain without surgery with these effective exercises.
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WHAT IS CARPAL TUNNEL SYNDROME?
Carpal tunnel syndrome, or CTS, is a condition that can develop in your wrist that causes numbness, tingling, and pain in your fingers, especially the thumb, index, and middle fingers. Sometimes, it feels like your hand is playing a never-ending game of "falling asleep." And let's not forget about the lovely sensation of weakness that accompanies CTS, making it oh-so-fun to hold things or grip a steering wheel.
WHAT CAUSES CARPAL TUNNEL SYNDROME?
You can blame this lovely condition on your median nerve. This nerve runs through a narrow passage called the carpal tunnel in your wrist, which can get all cramped and squished. When that happens it can cause the numbness, tingling, pain, and weakness into your hand.
The usual culprits behind why this nerve gets irritated are repetitive hand movements, like typing on a keyboard all day or performing assembly line work. Sometimes, it's due to an injury or inflammation in the wrist area.
HOW TO TREAT CARPAL TUNNEL
Now, here's the good news: exercise and stretching can come to the rescue! When your hands and wrists feel like they're trapped in a never-ending prison of discomfort, gentle exercises can help alleviate the pain and improve your overall condition.
Stretching exercises for the wrists and hands can increase flexibility and reduce tension, giving your median nerve some much-needed breathing room. Regular exercise also helps strengthen the surrounding muscles, which provide support and stability to the wrist joint.
That’s EXACTLY what I want to share with you in this video today! This is a simple, 8-minute follow-along routine to reduce irritation on your nerve, improve the motion at your wrists, and eliminate your carpal tunnel symptoms!
BEST EXERCISES FOR CARPAL TUNNEL SYNDROME
Intro
What is Carpal Tunnel?
Active Motion Exercises
Stretches
Tendon Glides
Nerve Glides
Don’t Miss This!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Did you try this routine? What did you think? Leave me your questions and let me know your experience with this video! Also, here's another great carpal tunnel video you might want to watch as well: ruclips.net/video/m_YP7ofbQM0/видео.html Hope you feel better! 🙏🏼
Yes I did I got big pain relief
Thank you!
Am doing these for pins & needles in left ring finger and pinkie, which I have been experiencing for past few days.
Could it be the urnal nerve compressed in my left elbow? Or my C8 causing this?
Your thoughts?
I had severe carpal tunnel symptoms in both hands. I have been doing exercises with your video for quite a while. Sometimes I can go for days and nights without pain, tingling, and numbness. My question is, if I continue the exercises will it eventually be a permanent cure?
Good stuff. I was supposed to have my hand/wrist operated on for Carpal Tunnel and i of course wanted to avoid that at all costs, so I am starting your exercise program and already am feeling some relief. I've been doing the exercises from the video you mention above, and it has been a big help, and I can do some of them while driving. Glad I found these very useful stretches and exercises . Thanks.
Ok this routine literally stopped me from having to go to the hospital, or even round a friend house who has some morphine.
It still really hurts, but the pain has come down from a 9 to a 6. The relief was so desperately needed! Thank you 🙏🏼🙏🏼🙏🏼 *ouch lol
Finally, I´ve been waking up with my left hand tingling and this video did the trick!
I've tried chiropractors and massage therapist for hip, shoulder, and wrist pain. Nothing has helped long term like your routines- I can't thank you enough !!!
I appreciate that so much and am happy to help!
I can’t sleep the burning is unbearable i just can’t unnumb it I can’t write I can’t drive. This is driving me crazy How can I stop the numbing at night especially
Please undergo surgery as soon as possible if the EMG shows that the median nerve is damaged.
Your nerve may already be irreversibly damaged and may be getting worse up your arm. (Also, get an orthosis to brace your wrist while you sleep).
Nowadays the operation takes about 15 minutes and you will be fit in about 6-8 weeks. If you do manual labour it can take 2-3 months.
I had the surgery 4 weeks ago and I can do almost everything that needs to be done. Just improving sensitivity takes more time.
Omg I feel the same way, nights are times are used to look forward to as I live to sleep at night. Well, not anymore. Nights are a torturous for me. Not only the tingling and numbness is bad, the worst is that I feel like my both wrists/ arms are on fire and I need to get up about three to four times at night and walk around the room to ease the pain. I find it helpful to sit in my recliner. Surgery is the only way to go about it. Not even injections are helpful anymore. Good luck
You should stop using the phone, make calls with headphones, do not hold the phone in your hand. Stop watching RUclips Tiktok on your phone...You always have to sleep in the cold not hot. Open window evetynight till morning
Same😞
Hi sir, how's ur hand now?
Cant wait to do this everyday after work and Thanks for this as my hands are tired as am working everyday love your channel sooooooooo much love your exercises sooooooooo much
Thank you so much, @Ramyapad19! I hope these things help you, and thanks for commenting!
wow ! the best video i have seen on youtube for this issue//simple, no extra deviices needed, anywhere, anytime! !! Perfect! Thanks Doc!
You're welcome!
Thank you so much for the full follow-along routine!! 😊 These exercises make my wrists feel much better, and this is perfect for my daily exercise playlist
You're so welcome!
Thank you Dr. I have “trigger finger” on one hand, both hands hurt due to over working them. You are my go to person for helping me heal. 1st time I did this gave me immediate relief. I plan to repeat this 3 x a day until my hands are healed. 73 yr male, actively retired. Thank you very very much Doctor.
You are very welcome!
Thank you for the vid, do you also have exercises and stretches for ulnar nerve entrapment or cubital tunnel? I feel like that would be a good idea for a video..
Hi.. I was suffered last 6 months after continues one month doing this I am completely fine 🙏💓💓
How is it doing now? I’ve been dealing with it for about the same amount of time
This worked so well! I have extreme swelling and numbness in my right hand and mild in the left. I wake up in the middle of the night with my arm completely numb from my fingers to my armpit. I'm even having trouble holding things and driving. I also have tennis elbow in both arms. 🤦🏽♀️ The tendon glides immediately made my right hand numb, so I'll be working up to that, but everything else was great! I'll be doing these stretches twice a day. Thank you so much!!
I've been doing this video every other day for about a week and a half, and my latest flare has receded considerably. Thank you!
Glad it helped!
Добрый день,целый год выполняю такие упражнения, но нет улучшения, вот через месяц сделают рассечение ладони, операция не избежна.. Кто вылечил без операции отзовитесь, заранее благодарю!
Thank You, Just what I needed. Going through a lot of pain. Because my hand is being over worked at my job. These exercises might alleviate some of the pain.
Oh I know that can be hard, @debra7449! Good luck and I hope these help you! Thanks for commenting. 🙏🏼
Thanks for the video! My carpal Tunnel felt A LOT of relief after following this exercise routine!
Great to hear and you are so welcome!
@@toneandtighten Update: Today was my first day in a long time whitout any symptoms what so ever. Will continue to follow this routine for sure!
Thank you! My fingertips have gone cold and numb and this was the first time I could feel anything
Glad it helped!
Is it possible to get a print version of these exercises so I can do them anywhere?
loving the new updated version of this video :) it helps ease the pain all the time whenever I do these exercises. Thank you
You're so welcome! I am glad you enjoyed the updates!
Is it normal to feel a slight “popping” sensation between your pointer finger and thumb on the inside of your palm when performing MCP Glides? If not, what is causing this?
I'll give this a go. I have all the symtoms, ie hand aching and waking me up at night. I have the brace which does seem to help. I've had the nerve conduction test which indicated mild Carpal tunnel but mine does seem to be quite severe as besides the night pain my wrist and fingers go numb and ache during the day. I'll let u know thanks.
I was dreading going to a doctor and paying for a surgery. But after a single round of these exercises the numbness in my three fingertips is not so severe and my fingers and wrist feel more mobile now. This is the first set of exercises I found that I have noticed a difference after completing the exercises. Thank you, I'll be doing these everyday! You got a sub and a like from me. :)
Oh, this has made my day! So glad this has helped so quickly!
Me too! I just did my second exercise of the day and actually started to get that pins and needles feeling in my thumb. Like it was waking up after being ‘asleep’ for a while. Feelings not entirely back but thats fine. So I’m hopeful maybe a few months from now things will be back to normalish.
You will require surgery at some point. Surgery is the only cure for CTS!!
I’m far away from where you at I love all of your information and very helpful 🙏❤️
May 🙇🏼Dear God bless you more richly
can this carpal tunnel be the reason why it feels like my fingers are slow sometimes and also like limited to movment like i cant move my fingers as fast i normally can but then other times i can move them more normally and play lot of better :Edit it was this is day 2 i think i did this 3 times yesterday and my hand feels normal again
What if all doing this you feel a lot of weakness and it's hard to do the motions and you feel a lot of pain in your forearm just holding your hand up
I’ve had bad wrist pain since 2019 tried physio , loads of exercises, many different tablets just don’t know what to do
Can’t go to gym and can’t do much at work anymore.
I'm so sorry to hear that, @gallagherboysclips6387! I know it can be a long road, but I know that consistency and patience really help. I hope you find the relief you're seeking soon. 🙏🏼
@@toneandtighten say I had it bad for a year without doing any exercises would it take a few years of exercises to completely get rid of the pain/inflammation.
And how often would you say to do this per day?
If I get pain during exercises should I not do any at all?
Thanks sir
Is there any way I can stretch my transverse ligament? I think my carpel tunnel is just restricted or too tight.
Can I also do the wrist strength exercises with this video if I have carpal tunnel ?
Thank you❤️, can you speak about varicose veins and what exercises that i must avoid at the gym
Sir please answer, emg test prove nerve at the elbow,both arms also both wrists carpal tunnel elbow nerves damaged. Hands hurt and tingle and go completely knum . Bottom half most of the time hurt and knum no feeling. So these exercise will fix these problems. I also lose strength in my hands. Problems started 2010 just kept getting worse.
Sorry to hear about your pains, @scottkrieger4701! Because you have multiple injuries the best course of action would be to consult a local physical therapist/hand specialist for an individual treatment plan unique to you. These exercises should help with the carpal tunnel, but you need additional exercises for the elbow nerve damage. Hope you find relief soon! Good luck.
@scottkrieger4701 Hand therapist here. I recommend researching which local hand/wrist/elbow surgeon specialist. Maybe ask for a consultation and reading reviews on which doctors have better bedside manners, who are open to conservative (non-surgical treatment), other alternatives (bracing), and/or seeing a hand therapist to be educated on posture and ergonomics. Follow the protocol, precautions and restrictions. Ultimately ask questions about therapy whether it is conservative path or post-surgical path. If you feel like you need a second opinion, then do so. Also, please do not go to a foot surgeon for hand surgery just because they are a friend or an acquaintance. I’ve had hand therapy patients who did that, and they regretted it. I wish you the best.
@toneandtighten thank you my left shoulder rotator is torn not much use.
@toneandtighten thank you my left shoulder rotator is torn also.
Gosh! I really hope it helps because each of the stretch i felt tight at my shoulder and neck. Thanks anyway!
Stay consistent and keep things as comfortable as possible, @fynna112!. Stay consistent and I hope they help you! Thanks for commenting.
Thank you!!
I went paddle boarding yesterday and holy cow. My wrist hurt… I did your routine and my arms feel so much better… I’m gonna go check out your other stuff to see if you cure my other pains lol!
Wonderful! So glad this helped!
Do you feel exercises should even be used at all for carpal tunnel? Is advice on avoiding repeated activities/neuropathic painkiller with a potential CSI not sufficient?
Thank you for this routine. I got wrist pain after carrying my 8 month old grand daughter. I am 63 years old and I take care of my grand daughter 5 days a week while my daughter works in another city. I will try these exercises.
I hope they help!
How nice streches!THANK YOU!
You’re very welcome! Hope they help! 🙏🏼
You are a miracle worker. I just found your videos and I’m in awe. In a short time, I feel so much better. Thank you for helping us who live with chronic pain. Can’t wait to try out some of your other work outs.
You are so welcome!
My wrists felt like noodles afterwards. Love this 🩷🙏🏽
So glad you liked it and found it helpful!
Thank you so much for this video. I have bilateral carpal tunnel that is severe at times. These exercises are helping tremendously. I haven’t had pain during the night since I started them. Again, thank you.
You're so welcome! I am glad you are finding it helpful.
I have a question, in your exercises the wrist bends a lot. Others advise against using these exercises. There is also, carpal tunnel syndrome WRIST BRACE, which counteracts bent wrist joints. what do you think about it?
Hi! Will this help for the night pain? This has been waking me up at least once a night. I bought wrist braces, they do help, but sometimes I still feel it :( Regardless, I will try these exercices, I figure they can't be bad ;) thank you !!!!!!!
Hey! I hope u r fine and doing well! I've got a question. I Sometimes hang myself from a pull up bar coz of my bulging disc. Is that bad for my CTS??
My hand is worse during cold weather
Apparently I have been sort of automatically doing these. I had absolutely no problem doing these exercises but have bad carpal tunnel.
Thank you for these videos. I have numbness in the tell tale areas but no pain and these seem to be helping diminish it in small increments each day.
You're so welcome, MerlinMAVK! I am glad these are helping!
After doing the first exercise, my wrist gets tired (just moving the relaxed fist up and down). Is that bad? Should I rest before doing all the exercises so that I don't feel weakness?
Hi I would like to ask if my symptoms are severe because it's almost 2 weeks when my fingers started to feel tingling sensation. I already got my check-up from my doctor and she said to rest it and she did give me medications. Should I consider surgery?
My fingers are all drawn up from pain and I can’t do any of these but if mine wasn’t so bad, these look amazing.
Hi doc, do exercises can cure carpal tunnel syndrome? Or when you had the symptoms, carpal tunnel symptoms will be permanent? Thank you
Leave in small town! Have been miss
Diagnosed ! They wanted to do three disc fusion cervical disc fusion 456?
Went to my university hospital doctor said who is a professor with two residence they weren’t sure about the discs, but thought it may be carpal tunnel! You showed me in these simple exercises proved that to be a fact! The relief I’ve received from your exercises have meant all the difference in the world! Always get a second opinion!!! Washington state has an attorney general with an office for medical malpractice doctors with the University of Washington put them in touch with me!!! will let you know?
I'm looking for the video for thumb pain. The carpal tunnel exercises are really helping, but I still experience thumb pain. Thank you.
I like your videos very much! They are very helpful - thanks a lot.
Unfortunately, I have the problem that my little finger sleeps in and the ring finger for the half. Both hands are affected. It is a problem for me, because at night I often wake up because one of my hands feel numb.
I would be very glad if you could do a video regarding this topic in future! Thank you very, very much for your kind help.
I am experiencing numbness at the very tip of my ring and middle finger. The doctor did not want to send me to physical therapy. How many times a day should I do this routine thank you.
You should stop using the phone, make calls with headphones, do not hold the phone in your hand. Stop watching RUclips Tiktok on your phone.
You always have to sleep in the cold not hot. Open window evetynight
Thank you Dr Jared.
I want to ask a question
I have ulnar nerve entrapment in both of my hand.
Will these exercises help?
Regards
Tank you this vídeos help me on my work alot wirh my coligues at the company. I work with Labor giminastic Do you know about that.
I Love that exercies. But do not have inflamation in my Carpal túnel sindom but I Love that exercies. With my classimates at the company.
Hi, Thank you for this video. may I know how to start these exercises if we are unable to move wrists. It become stiffed due to carpel tunnel syndrome and rheumatoid arthritis. I can move to and fro also. Can you please give any suggestions for this 🙏
And if the pain goes in the shoulder and hand all over, including thumb and index finger can we do these stretches or any other would you recommend?
Hello, thank you for your helpful video. I doing this exercise every day. And I have a slow progression. I am curious, is it possible that you made a video of index finger pain? Thank you very much in advance.
It's amazing how these videos fly by super fast with the constant talking and follow along videos. You said ten minutes was over and I was shocked lol
Edit for personal and/or public use when they want to stretch the other wrist: intro stops/stretching starts at 1:28
Hi say I had it bad for a year or so without doing any exercises once I start the exercises could it take a couple of years for the pain/inflammation to completely go away.
Also how many times a day should I be doing it
And should i not do it if I get pains
Wondering if this will be beneficial for trigger finger, both middle fingers when bending will lock into position, i have to use my other hand to unbend them. Cannot make a tight fist at all.
Corporal of this 5 days
These exercises have actually worsened my symptoms.
I feel that I may be too far gone 😢
Qq. What position is the thumb in on the tendon glide(?) … that was the next to last carpal tunnel exercise. Thank you
I can't sleep at night
Ive been running a chainsaw almost daily for the last few months. My index, middle, and thumb on my right hand have been numb for a while now. Im going to try these stretches to see how it goes.
If it's not carpal tunnel ,it's neuropathy. A neurologist did the hand test
This routine really is a lifesaver 🙌
So glad you think so!
You're a legend for this.
i’m only 23 and got diagnosed with CTS in highschool 😭
Hello sir, i did this work out for wrist but will it pain next day??? Please assist
i still felt the pain after 2 weeks exercise. what should i do..?
Jesus bless U amen
My pain is gone thank you so much
Oh, wonderful news! You are very welcome!
I'll give this a try! Thank you!
After taking hot stone courses and then driving back home for 11hours, I started feeling the symptoms of CTS... My body getting old 😂
I hope it helps!
You are a life saver.
How if both of my hands have CTS? Any video?
Does these exercises help to get back strength and grip strength???
Thank you I have problem since 10 days, my fingers really warm at mid night, Thanks for your advice, GO bless you young man. July 9, 2024
You are welcome! I hope these exercises help!
Of all the Videos I’ve watched for Carpal Tunnel yours was by far the best routine that I will follow and do!!!!!!!!!! My hand did feel like I stretched those tight tendons and ligaments and I now have a better feeling of mobility in my hand……tyvm. Fortunately I think my symptoms are subsiding and I didn’t feel any pain in almost all of them….the only one that I felt was the Carpal Tunnel Stretch grabbing the thumb…..but it was the thumb joint that hurt….felt a little in the center of the wrist but felt better after doing that stretch……..ty for great exercises…and may I add that my middle finger hurts when flexing forward…especially when I wipe myself after going to the bathroom….😂
Thank you so much! Glad this is helping!
Very useful posting. After following these exercises I felt a marvellous change in my condition of mild numbness and tingling effect. Thanks
Wonderful!
Thank you so much for your video. I am a pottery artist. I came across your video because I was working on my pieces from 7pm to 1am, and suddenly, I felt the burning on my ring fingers even though I did not touch anything hot at all. I follow your exercise and the feeling but start to feel less burning.
You are so welcome! I am glad you are starting to feel better!
Does this include trigger finger???
Thank you, it made a world of difference. I know this is from my tennis elbow, its beginning to spread. I use my hands so much at work. I will look up your channel for tennis elbow stretches. It's so upsetting when your fingers cramp without warning. Then i lose it when i try to grip something, and your hand doesn't respond. 😢
You're so welcome!
Wow my hands, wrists and thumb finger feel ease and light. It always tingling or getting numb when doing some work. This is good exercise, I will be doing this everyday from now on. Thank u❤
You're welcome 😊
Do you now about labor giminastic s ?
This great ! I work with moving boxes to a conveyor belt and use ing a heavy tape gun that won’t cut unless I use the other wrist to pop it off. And everyone don’t forget holding that cell phone or a plate of food to long will over extend a already sore wrist. I would wake up in pain during sleep by have a curled up one position. Stretch I need my hands so I can continue to do my 🧵stitching.
So glad you found this helpful!
Helped me out again. Feeling lots of relief. Thank you so much. Your an awesome person and the world is a better place with people like you.
You are so welcome!
Thanks for the information! Easier to learn on a verbal video then reading! I bought a forearm strengthening tool yesterday,, did 300 reps each hand, so sore, lol
Haha! Yeah - that might be a little aggressive for day one! 😂 Stretching and gentle motion should feel really good to it today.
You explain in good and eazy way...well done
Thank you for sharing this, i have alot of tingling and numbing in the left hand/arm all day and it wakes me up at night, as i was doing these stretches my hand was tingling and going numb and then come out of numbness feeling off and on, i do not want to have any operation like people i know already that didnt have good experiences but I will try this thruout the day🙏
You're so welcome! I hope it helps.
OMG tysm for teaching why it happens! That was super informing.
Happy to help!
9:48
I will try it out to see if my pain & twinkling will reduce.Thanks so much
Best of luck! I hope you find this helpful!
I can just add to the comments below... I had carpal tunnel pain for about 9 months, just did not know what it was. I have a bad shoulder (impingement) So I blamed that. After finally going to the doc and being told yes surgery, exercises won't help.
Found you and within a week I could sleep through the night, can do my job (car mechanic) and have more patience for my young son. Truly lifechanging!
Oh, I love this comment! Thank you!
@@toneandtighten Gladly! Especially follow-along videos with stretching or similar exercises are somewhat rare! I love to have your video running on mute on one screen and watch something on the over! The timer is very helpful... Especially for job online training! :D Expand your body and mind at the same time!
Thanks!
No problem!
Thank you :) wow.
You're welcome 😊
Hi there, I tried doing these exercises a few days ago and seemed to be fine, this morning after doing them I’m now feeling constant tingling in my left hand and it seems like my symptoms have been worsened. I made sure to do them gently and not go into any pain or discomfort. I don’t understand why, do you have any idea or input as to why it feels worse now? Thank you
Get a grip strengthener, instead of stretches and stuff which can just make the issue worse. stretching is what would've been helpful before getting carpal tunnel not as useful once you have it.
Is this good for artists because * have it in my fingers.😢
Absolutely, @sharonhuthnance1100! These are great for any overuse symptoms in the hand. I hope they help you! Thanks for commenting.
😢 when I sleep just around 03: 00pm am just awoken by this burning pain and when do the exercises it's so painful I dnt know what am doing wrong
It sounds like you're in the same boat as me. Did you get an EMG test done yet? Might need carpal tunnel surgery.
I can't sleep at night it's so bad. I wear wrist braces too. I maybe get 2-3 hours of sleep a night. The tingling and pain around the joints do not stop.