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numbnesspainPhases: 1, 2, 3

Carpal tunnel syndrome

Median nerve irritation causing numbness, tingling, weak pinch, and night symptoms. Aim is gentle nerve and tendon glide, not aggressive stretching.

Common problems

  • Numbness in thumb/index/middle
  • Night symptoms
  • Weak pinch
  • Symptoms with typing/driving

Main goals

  • Reduce median nerve irritation
  • Improve tendon and nerve gliding
  • Reduce provocative wrist positions

Avoid / get clearance for

  • Aggressive stretching into numbness
  • Long sustained wrist flexion
  • Heavy gripping during flare
Principle

“Carpal tunnel work should feel like flossing a nerve, not stretching a hamstring.”

Phase ladder for this condition

Stay in a phase until symptoms are calm and stable. Then progress one variable at a time. Open the universal phase guide for full context on each phase.

  1. 1

    Early motion & swelling control

    Keep tissue moving without stressing healing structures.

    5–10 min/session × 3–5/day; low intensity; smooth movement; no forcing end range.

  2. 2

    Active range of motion & tendon gliding

    Restore normal joint motion and tendon sliding.

    10–15 min × 3/day; hold gentle end-ranges 3–10s; track fist closure & finger straightening.

  3. 3

    Light strengthening

    Rebuild grip, pinch, wrist, and endurance without irritating tissue.

    1–3 sets × 8–15 reps; 2–4 days/week; increase only when symptoms stay calm 24h.

Recommended exercises

Tap any to start a guided session. Stop rules and contraindications are listed on each exercise page.

Suggested regimens

Low-cost carpal tunnel pathway

Best for: Mild to moderate median nerve irritation • Typing/phone-related tingling • Night symptoms

Towel Rubber band Keyboard timer Optional wrist splint

Daily mobility

2–3 times daily
Daily mobility: drills and doses for Low-cost carpal tunnel pathway
DrillDose
Tendon glides5–10 reps
Gentle wrist flexion & extension10 reps
Thumb-to-fingertip touches5 rounds
Median nerve glideOnly if taught and tolerated

Workstation micro-breaks

Every 20–30 minutes
Workstation micro-breaks: drills and doses for Low-cost carpal tunnel pathway
DrillDose
Open-close hands gently30–60 seconds
Shoulder rolls + reset wrists to neutral30 seconds

Strength after symptoms calm

2–3 days per week
Strength after symptoms calm: drills and doses for Low-cost carpal tunnel pathway
DrillDose
Rubber band opens2 sets × 10
Soft sponge squeeze1–2 sets × 10
Progression: Increase typing block by 5–10 minutes only if night symptoms do not worsen.

Note: Goal: restore gentle median nerve and flexor tendon excursion through the carpal tunnel.

Traffic-light progression rules

Use after every session — especially the next morning. The hand's response to today is the input for tomorrow's dose.

Green light — progress slightly

Signals

  • Pain stays 0–3 / 10
  • Swelling does not increase
  • Motion improves or stays stable
  • Symptoms settle within a few hours
  • Next morning is not worse

Actions

  • Add 1–2 reps
  • Add 1 set
  • Add 1 daily session
  • Move to slightly firmer putty
  • Add a more complex task
  • Extend typing or work intervals
Yellow light — hold or reduce

Signals

  • Pain reaches 4–5 / 10
  • Hand feels more swollen afterward
  • Tingling increases but settles quickly
  • Motion is worse later that day

Actions

  • Reduce resistance
  • Reduce reps
  • Shorten the session
  • Add a rest day
  • Return to mobility-only routine
Red light — stop and seek professional guidance

Signals

  • Pain is sharp or escalating
  • Numbness worsens and persists
  • Fingers become cold, blue, pale, or very swollen
  • Wound opens or drains
  • Sudden pop or loss of motion
  • Finger locks repeatedly and painfully
  • New deformity appears

Actions

  • Stop the routine
  • Contact your clinician or seek urgent care
  • Document what changed and when

Track these every few days

  • How many times did symptoms wake you?
  • Which fingers are numb?
  • Does typing worsen symptoms?
  • Do symptoms settle after breaks?

Ready to try a gentle session?

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