Carpal Tunnel Stretches and Exercises That Helped Me

Updated on January 4, 2019
Ariel Laur profile image

Ariel Laur is a professional writer who has suffered and overcome the ravages of carpal tunnel syndrome through natural remedies.


I have experienced carpal tunnel pain over the years through computer keyboard use. I have found that the exercises highlighted here, keyboard changes, and typing breaks worked to cure my pain. I use carpal tunnel exercises, an ergonomic keyboard and typing break every single day with great success.

If you are suffering from carpal tunnel syndrome, you are likely very frustrated and looking for solutions. One excellent solution for the symptoms of carpal tunnel syndrome involves stretching and strengthening the hands, arms, and sometimes the shoulder areas. Stretching and strengthening can be done in many ways, with some methods harkening on the wisdom of yoga and Aikido while others utilize relatively modern methods of massage therapy.

Stretches and Exercises for Carpal Tunnel

These are some of the methods I have used to relieve my carpal tunnel pain. I've included videos demonstrating example stretching exercises you can try at home.

  1. Yoga
  2. Aikido
  3. Pilates
  4. Physical Therapy
  5. Acupressure
  6. Massage

Carpal tunnel syndrome cases have been increasing over the years as our population becomes more and more reliant on computers. Carpal tunnel syndrome can also be the result of other repetitive hand movements in tasks such as gardening and knitting. The frustration grows when the symptoms increase and cause numbness, tingling, and pain. When it comes to computer use, work station adjustments can be made to help stop the cause of the pain. Taking breaks can alleviate the symptoms as well as the stretching and strengthening methods that I will be highlighting here.

Finding solutions for carpal tunnel syndrome may involve exploring many possibilities until you find the one that works best for you. Following is a selection of videos that guide you, step-by-step, through the ways in which you can begin healing your carpal tunnel syndrome. While some people find immediate relief from these exercises, for others, the healing takes more time. Practicing these types of exercises on a daily basis can work to remedy your carpal tunnel syndrome completely.

Yoga for Carpal Tunnel Syndrome

Even though yoga originated in ancient India, with the goal of experiencing 'one’s true self,' the careful movements are extremely useful for eliminating the symptoms of carpal tunnel.

Aikido for Carpal Tunnel Syndrome

Aikido, which translated means “the way of unifying life energy” is a modern variation of an older martial art. Since Aikido relies heavily on the use of the hands it has developed a number of stretches that easily translate to treating carpal tunnel syndrome.

Pilates for Carpal Tunnel Syndrome

Pilates is a fitness system that builds flexibility strength and endurance. The instructor in this video demonstrates a number of strengthening exercises which use weights and strengthens the arms and hands which are useful in preventing and healing carpal tunnel syndrome.

Physical Therapy for Carpal Tunnel Syndrome

If you visit your physician regarding your carpal tunnel, he might refer you to a physical therapist who will guide you through stretches and exercises to alleviate and heal your symptoms.

Accupressure for Carpal Tunnel Syndrome

Acupressure is a traditional Chinese therapy similar to acupuncture but without the needles. This method works by applying pressure to certain points along the "meridians" of the body. Blocked energy is then released and healing can begin. This traditional method of healing can directly translate to the relief of pain and tingling.

Massage for Carpal Tunnel - Full Arm

Massage can help relax, open up, and alleviate the pain. A knowledgeable and experienced massage therapist can guide you through this method. In this video, a massage therapist demonstrates a massage focusing on the symptoms of carpal tunnel syndrome, while describing her method.

Although carpal tunnel syndrome can be a frustrating and painful experience, there is an abundance of stretches and exercises that can help. From yoga and pilates to massage therapy and acupressure, you are bound to find a method that works for you. Exercises and stretches such as these help the body to strengthen and heal from the ravages of carpal tunnel syndrome. While these exercises can offer short-term relief, with ongoing practice many of these methods can eliminate and completely heal carpal tunnel syndrome.

Which method did you find most helpful for Carpal Tunnel Syndrome?

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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Ariel Laur


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    • profile image


      5 years ago

      Try buying a brace from the drrsotgue. They should be kept with the ACE wraps. Wear it all the time, even at night, until the pain subsides. Refrain from playing on the computer for loner than 20-30 minutes at a time. Make sure you take breaks and stretch your wrist out if you have to be on the computer for longer than that. Ask your doctor about taking some Ibuprofen or Tylenol for the pain.Avoid doing anything that could cause strain to the wrist, especially repetitive actions (like sliding items across the scanner at the store if you are a cashier).That should help!

    • profile image


      5 years ago

      You can see a Massage Theraist which can really help. Or you can try doing it yosluerf. Use a little massage oil so your hand can glide over the skin. Try to find a position where you hand and forearm are higher than your heart.Relax the affected arm as much as possible. Biginning at the wrist, glide your other hand up your arm applying light pressure. Repeat many times with deeper pressure. The idea is to push blood and fluids back toward the heart.It will take about 20 minutes to do both sides of the arm. If you can get someone to do it for you, all the better.This technique can reduce swelling and inflammation which is probably causing the pain. Try it a few times. It should help you feel at least some relief.

    • Ariel Laur profile imageAUTHOR

      Ariel Laur 

      6 years ago from New York

      Lady Guinevere,

      I am glad you liked it and it is good to know that the stretching helps with your carpal tunnel syndrome symptoms! Thank you.


    • Lady Guinevere profile image

      Debra Allen 

      6 years ago from West By God

      Very good. I use the stretching method when it get too bad.


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