Median nerve glide
Move gently through the positions. This is a glide, not a stretch — stop before any tingling builds.
- 10 times
- 3 times a day
Should feel: A light pulling in the forearm Should not feel: Tingling that lasts afterwards
Home / Patient library / Exercise sheets / Sheet 20
Hand and nerve glide exercises
Hand & wrist · Carpal tunnel
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Tendon glides
Move the fingers through straight, hook, full fist and back to straight.
- 10 times
- 3 times a day
Should feel: The tendons moving freely Should not feel: Catching
Prayer stretch
Palms together, lower the hands until you feel a stretch.
- Hold 20 seconds
- 3 times
Should feel: A stretch at the front of the wrist Should not feel: Numbness increasing
Grip squeeze
Squeeze a soft ball gently.
- 10 times
- 2 times a day
Should feel: The hand working Should not feel: Pain
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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