Median nerve glide
●○○○○2 × 5–10 slow repetitions
Move the wrist and fingers through a sequence of positions that gently glides the median nerve, stopping short of any tingling.
Exercise for wrist and hand conditions varies significantly by diagnosis, ranging from gentle nerve gliding techniques for carpal tunnel syndrome to progressive tendon loading for tenosynovitis.
Because fine motor control is central to hand function, exercise programs often include both general strengthening and task-specific practice relevant to the individual's daily or occupational demands.
Typical exercise menu
Wrist flexor/extensor stretch
●○○○○2 × 3 each direction, held 20–30s
With the elbow straight, gently bend the wrist forward and back using the opposite hand for a mild stretch.
Tendon gliding exercises
●○○○○2 × 10 through the sequence
Move the fingers through a series of hook, fist, straight, and tabletop positions to glide the flexor tendons through their sheaths.
Thumb IP extension stretch
●○○○○2 × 5, held 15–20s
Gently extend the thumb's tip joint using the opposite hand to stretch the thumb-side tendons.
Putty or ball squeeze
●●○○○3 × 10–15
Squeeze a soft therapy putty or stress ball through a full close, holding briefly before releasing.
Wrist curl with light weight
●●○○○3 × 12
Using a light dumbbell, curl the wrist upward through a comfortable range and lower with control.
Finger extension with band
●●○○○3 × 12
With a light rubber band around the fingers and thumb, spread the fingers apart against the band's resistance.
Pinch strengthening
●●●○○3 × 10
Pinch a small weighted object or pinch gauge between the thumb and fingers, holding briefly before releasing.
Exercise choice generally follows the specific diagnosis — nerve gliding for compression syndromes, tendon-specific loading for tenosynovitis, and general strengthening for post-injury or degenerative conditions.
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