Begin with your palms pressed together in front of your chest, below your chin. Slowly lower your hands (still pressed together) downwards, keeping them close to the stomach. When you feel a moderate stretch, hold this position for 15 to 30 seconds. Repeat two to four times. The stretch should cause no pain. If you feel an increase in pain or numbness and tingling in your hands, then stop the exercise and see your doctor or physical therapist.
When a stretch is felt, hold for 15 to 30 seconds. Switch arms and repeat two to four times. [4] X Research source If it is not possible for you to straighten your arm out, then you can also do this stretch with your elbow slightly bent. Alternatively, take your arm and reach it straight out to the side, then lift your hand up. Feel the stretch, then let your hand back down with the back still up and repeat 5-10 times, 3 times a day. [5] X Expert Source Joel Giffin, PT, DPT, CHTPhysical Therapist Expert Interview. 9 September 2020.
When a stretch is felt, hold for 15 to 30 seconds. Switch arms and repeat two to four times. If it is not possible for you to straighten your arm out, then you can also do this stretch with your elbow slightly bent.
With the two fingers draw five circles in a clockwise direction, then another five circles in a counterclockwise direction. Alternate hands, but repeat three times with each hand.
Gently squeeze the ball for five seconds and then release. Then switch to your other hand, and continue alternating. If you don’t have something to squeeze, make a fist and hold it for five seconds. Release, and then repeat five times. Switch to the other hand and repeat. If a tennis ball is too difficult to squeeze, then try squeezing a soft stress ball or even some clay.
Then slowly curl your wrist up, hold it for a moment and then slowly bring it back down. Repeat this for 10 repetitions. Then turn your arm over so your palm is facing the sky, and do ten more repetitions. You can also use a resistance band in a similar manner. Place your forearm on a surface, such as a bench, table, or your lap, but allow your hand to hang over the edge of the surface. Then, place the other end of the resistance band on the floor and secure it under your foot. Then, complete the curls. You can adjust the ‘tension’ on the elastic band by increasing or decreasing the length of the band.
With your arms relaxed at your sides, stretch out your fingers far apart. Hold this stretch for five seconds. Relax your hands and fingers, and then repeat the stretch. Repeat this exercise four times. [9] X Research source
Relax your fingers downwards so they are once again parallel to the floor. Squeeze your fingers into a tight fist and hold for five seconds. Unclench your fist. Then bend the wrists down towards the floor for another five seconds. Straighten both wrists and relax the fingers. Repeat this exercise 10 times, and then hang your arms loosely at your side and shake them out a little. [11] X Research source
Hold it under tension for around five seconds. Release and repeat five to 10 times for each hand.
Bend your thumb under your palm and try to touch the base of your smallest finger. Count to five, then release. Repeat for 10 times with each hand.
You can double the band to reduce its size and add more resistance, to strengthen weakened hand muscles. You can also place the rubber band around the thumb and the index fingers only, or any two fingers you want to train. Expand them, then relax. Do each movement for one minute, or until you feel fatigued. Do not push yourself too hard. Instead, try to gradually build up your endurance. If you feel an increase in pain or numbness and tingling, stop the exercise and see your doctor or physical therapist.
If you are bending your right arm, turn your head to the left. You will feel a stretch over your right shoulder. Count to five then relax. Repeat three times then switch to the other arm. This may prevent the triggering of some of the carpal tunnel syndrome symptoms.
Hold the stretch for five seconds, and only apply a light amount of pressure. Release slowly, and then repeat this stretch on the other side.
This should give you a good and comprehensive stretch for your shoulders. The whole movement should take you around seven seconds to run through.
Facing a wall, raise your arm until it is parallel to the floor and then place your palm against the wall with your fingers pointing up. If you can’t feel the stretch, lean gently into the wall. Then count to 30 and release. Repeat this three times with each arm. For a deeper stretch, turn your palm so your fingers point to the ground.
