Physio · Wrist & Carpal Tunnel Symptoms

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.

BeginnerNo equipment~2 min

Demonstration

How often

Daily, 3-5 rounds of the full sequence, each hand

Stop if

Sharp wrist pain, or numbness and tingling that worsen during or after the sequence - stop and see a professional.

How to do it

  1. 1

    Start with your elbow bent, wrist neutral, and fingers pointing straight up.

  2. 2

    Bend the fingers into a hook fist - fingertips toward the top of the palm, knuckles straight.

  3. 3

    Return to straight, then make a full fist with the thumb outside.

  4. 4

    Return to straight, then make a tabletop position - knuckles bent 90 degrees, fingers straight.

  5. 5

    Return to straight, then touch fingertips to the base of the palm in a straight fist.

  6. 6

    Move slowly through the whole sequence, holding each shape for 2-3 seconds.

Common mistakes

  • Rushing through the shapes instead of pausing in each
  • Forcing painful end ranges - the glide should feel like motion, not strain
  • Letting the wrist flop around instead of staying neutral

Dad tips

  • Run a round during long meetings - nobody will even notice.

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.