How to use this sheet. Wear the wrist splint at night if we have given you one: it keeps the wrist straight while you sleep, which is when the tingling is often worst. In the day, cut down hard, repeated gripping and long spells with the wrist bent, and take short breaks. Do the exercises slowly, and stop before tingling or pain builds; mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. If the pain is in the forearm near the elbow, also avoid repeated hard twisting of the forearm, such as wringing out clothes or using a screwdriver.
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Median nerve glide
Stand or sit with the elbow bent at a right angle and the hand in front of you, palm facing you. Move slowly through six positions, holding each for a few seconds: 1) make a fist with the thumb outside the fingers, wrist straight; 2) straighten the fingers and thumb, keeping the thumb beside the hand; 3) bend the wrist and fingers back; 4) also take the thumb out to the side; 5) keep all that and turn the palm to face up; 6) with the other hand, gently take the thumb a little further out. Then go back to the start. This is a glide, not a stretch: stop before any tingling builds.
5 to 10 times
3 times a day
Should feel: A light pulling in the forearmShould not feel: Tingling that lasts afterwards
Tendon glides
Start with the fingers and thumb straight. Then move slowly through the positions in the order shown in the picture: table-top (bend only at the big knuckles, fingers kept straight); straight fist (bend at the big knuckles and the middle joints so the fingertips touch the base of the palm, end joints straight); hook fist (keep the big knuckles straight and bend the two end joints so the fingertips touch the top of the palm); full fist. Hold each position for a few seconds, then open the hand fully again.
10 times
3 times a day
Should feel: The tendons moving freelyShould not feel: Catching
Prayer stretch
Palms together in front of the chest, elbows out. Slowly lower the hands, keeping the palms together, until you feel a gentle stretch. Ease off at once if tingling starts.
Hold 20 seconds
3 times
Should feel: A stretch at the front of the wristShould not feel: Tingling or numbness building in the fingers
Grip squeeze
Squeeze a soft ball gently.
10 times
2 times a day
Should feel: The hand workingShould not feel: Pain
Forearm turning stretch (for pain in the forearm near the elbow)
Hold the arm straight out in front, palm down. With the other hand, slowly turn the forearm so the palm faces up, then gently bend the wrist back, keeping the elbow straight. Stop at a gentle stretch. Hold, then relax.
Hold 20 to 30 seconds
3 times
2 times a day
Should feel: A gentle stretch at the front of the forearm, just below the elbowShould not feel: Tingling in the fingers that lasts after you stop
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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