Stretches for Carpal Tunnel Syndrome
Also called: Median nerve compression at the wrist, CTS.
Carpal Tunnel Syndrome refers to median nerve compression at the wrist, often presenting as hand numbness or weakness. The stretches below are part of the conservative-care approach commonly used for carpal tunnel syndrome — gentle mobility work that supports recovery without aggressive loading. They are not a substitute for evaluation by a healthcare provider, and any new or worsening symptom (numbness, weakness, severe pain) should prompt a visit before continuing home exercise. See our sources page for the research and clinical guidance the recommendations below are drawn from.
12 stretches commonly used for carpal tunnel syndrome
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Seated Bicep Floor Stretch
Sit on the floor with hands behind you, fingertips pointing away, and gently slide your hips forward while keeping your arms straight to feel the stretch along the underside of both arms.
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Reverse Prayer Hands
Bring both hands behind your back, press palms together pointing fingers upward toward your spine, and hold to feel the stretch in the biceps, wrists, and forearms.
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Wrist Extension Bicep Stretch
Extend one arm straight in front at shoulder height with the palm facing up, then use the other hand to gently pull the fingers down toward the floor to stretch the bicep and forearm.
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Bicep Doorframe Supination Stretch
Grip a doorframe at waist height with your palm facing forward, extend your arm, and rotate your body away to feel the combined bicep and forearm stretch. Alternate sides.
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Wrist Flexor Stretch
Extend one arm straight in front with palm facing up, then use the other hand to gently pull your fingers back toward your body until you feel the stretch along the inner forearm. Alternate sides.
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Wrist Extensor Stretch
Extend one arm in front with the palm facing down, then use the other hand to press the back of the hand downward until you feel the stretch along the outer forearm. Alternate sides.
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Prayer Hands Wrist Stretch
Press your palms together at chest height in prayer position, then slowly lower your joined hands toward your waist while keeping palms pressed together to stretch the forearm flexors.
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Reverse Prayer Forearm Stretch
Bring both hands in front of your body and press the backs of your hands together, working toward pressing palms together pointing fingers upward for the full forearm and wrist stretch.
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Forearm Wall Stretch
Stand facing a wall, place both palms flat against it with fingers pointing downward, and gently lean into the wall to stretch the forearm flexors.
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Seated Wrist Circles
Extend your arms forward and make slow, controlled circles with both wrists clockwise then counterclockwise to warm up the joint and mobilize the surrounding tendons.
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Finger Extension Stretch
Hold one hand up with fingers pointing toward the ceiling, then use the other hand to gently bend all four fingers back at the knuckle to stretch the palm, wrist, and forearm.
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Wrist Tendon Glide
Hold your hand up and move slowly through straight fingers, hook, fist, flat fist, and full fist positions to mobilize the tendons and reduce forearm tension. Alternate sides.
Frequently asked questions
What stretches are recommended for carpal tunnel syndrome?
The library below filters to the stretches in the Body Fix app that are commonly used as part of conservative care for carpal tunnel syndrome. Start with the beginner-tagged options, do them gently, and stop any stretch that reproduces sharp pain, numbness, or radiating symptoms.
Is it safe to stretch with carpal tunnel syndrome?
For most non-acute cases, gentle mobility work is safe and often helpful. Acute injuries, post-surgical conditions, and any presentation with neurological symptoms (numbness, weakness, electric pain) should be cleared by a healthcare provider before starting home exercises.
When should I see a doctor about carpal tunnel syndrome?
See a healthcare provider for: symptoms following trauma, progressive worsening, neurological symptoms (numbness, weakness, tingling), fever with the symptom, or any condition that hasn't improved with 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.