Restore circulation • Protect your hands • Reduce pain risk

Carpal Tunnel Syndrome (CTS) affects millions of people who work with their hands daily — from typing and texting to crafting and caregiving. The good news? A few daily exercises can help reduce your risk, ease tension, and improve circulation in the wrists and fingers.

Whether you're a writer, artist, surgeon, or entrepreneur, these simple moves can help you protect one of your most important tools: your hands.

 1. Wrist Flexor Stretch

• Extend your arm straight in front, palm facing up.

• Use the other hand to gently pull the fingers downward until you feel a stretch in your forearm.

• Hold for 15–30 seconds, repeat 3x on each side.

2. Wrist Extensor Stretch

• Extend your arm, palm facing down.

• Pull the fingers toward your body with your opposite hand.

• Hold for 15–30 seconds, repeat 3x.

3. Median Nerve Glide (Nerve Flossing)

• Stretch your arm out to the side with the palm up.

• Tilt your head away while gently bending your wrist backward.

• Return to neutral while tilting your head toward your arm.

• Repeat 5–10 times per side.
  This promotes nerve mobility inside the carpal tunnel.

4. Prayer Stretch

• Place your palms together in front of your chest (prayer pose).

• Slowly lower your hands until you feel a gentle stretch in your wrists.

• Hold for 15–30 seconds, repeat 2–3 times.

5. Fist-to-Fan Stretch

• Start with a tight fist.

• Slowly open your fingers wide and stretch them out like a fan.

• Repeat 10–15 times on each hand.
  This stimulates blood flow and flexibility.

6. Thumb Stretch

• Gently pull your thumb backward from the base.

• Hold for 10–20 seconds, repeat 2–3 times per hand.
  Helps reduce strain from texting and repetitive grip.

Bonus: Strengthen Your Grip

• Use a soft stress ball or a rolled-up cloth.

• Squeeze gently, hold for 5 seconds, then release.

• Repeat 10 times, once or twice daily.

Ergonomic Tips for Extra Protection

• Keep your wrists neutral, not bent when typing

• Use a wrist rest or vertical mouse

• Take micro-breaks every 30 minutes

• Keep elbows at or just below desk height

Final Word

Preventing Carpal Tunnel Syndrome doesn’t require surgery or devices — just daily care and smart habits. Whether you’re healing, creating, or building your empire, your hands deserve protection and strength.