Physio · Wrist & Carpal Tunnel Symptoms
Wrist & Carpal Tunnel Symptoms
Sound familiar?
A full day on a keyboard and mouse, then gripping bike handlebars, stroller handles, or a wiggling kid - your wrists ache, and you might get tingling or numbness in the thumb-side fingers, especially at night. Repetitive typing posture is the usual suspect.
What helps
Gentle nerve and tendon gliding keeps the tissues in the carpal tunnel moving freely, and gradual strengthening of the forearm muscles builds tolerance for gripping and typing. Frequent micro-breaks from the keyboard matter as much as the exercises.
The exercises
Physio
Median Nerve Glide
A gentle flossing motion for the median nerve - the one squeezed in carpal tunnel - sliding it smoothly through the wrist and arm to ease tingling and improve tolerance for typing.
Physio
Tendon Glides
A sequence of five hand positions that slides the finger tendons through the carpal tunnel one by one, keeping them moving freely and reducing stiffness from all-day typing.
Physio
Wrist Eccentric Extension
Slowly lowering a light weight with the wrist strengthens the forearm extensors on the way down - the loading pattern that helps achy, overworked mouse-and-keyboard wrists rebuild capacity.
Not medical advice
These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.