5 Hand Numbness Exercises For Seniors | Carpal Tunnel Relief

In this video, I'll show you 5 physiotherapist-approved exercises for carpal tunnel syndrome that take pressure off the median nerve, reduce numbness and tingling in your fingers, and help you get your hand function back at home. Carpal tunnel symptoms don't have to keep getting worse. With the right daily movements, the nerve compression causing that numbness, pins and needles, and hand weakness can genuinely improve over time. These five exercises are what I give my own patients in the clinic. You can do all of them seated, with no equipment, in just a few minutes a day. 1. Wrist Extension Stretch - Loosens the soft tissue along the inner forearm where carpal tunnel tension builds, improving blood flow and reducing irritation to the median nerve. 2. Wrist Flexion Stretch - Addresses the outer forearm muscles to correct the imbalance on either side of the wrist that often drives nerve compression. 3. Median Nerve Glides - Slides the median nerve gently through its pathway to free up areas where it's getting stuck and causing your symptoms. 4. Hook and Full Fist - Moves the nine tendons inside the carpal tunnel through their range, reducing the friction and binding that adds pressure to the nerve. 5. Duck and Flat Fist - Works the same tendons through a different range of motion, completing the full movement pathway to keep everything mobile and the nerve free. I'm Jan Sosnowski, a physiotherapist in Dubai. Carpal tunnel syndrome is something I treat regularly in the clinic, and I know how much daily life suffers when your hands stop working the way they should. These exercises are the foundation of what actually helps. ✅ No equipment needed and all exercises can be done seated at home. ✅ Safe for daily use and suitable for seniors managing nerve symptoms in the hands. ✅ Each movement is explained clearly so you know exactly what it is doing and why. Tell me in the comments: which symptom bothers you most right now, the numbness, the tingling, or the weakness? It helps me understand what to cover in future videos and I read every single comment. 💬 You don't have to just put up with this. The right exercises make a real difference.