Home Exercises for Hand Numbness to Ease Your Pain

Numbness, tingling, or even muscle weakness in your hand can be unpleasant. It can also make everyday activities challenging and affect your quality of life. Fortunately, conservative treatments are usually the best way to treat hand numbness. While hand numbness is a common condition, there can be several different causes of hand numbness. The best exercises for hand numbness will address both the symptoms and the cause.

As a physical therapist with over 20 years of experience, I recommend seeking medical advice and asking for a referral to physical therapy. This is the best way to identify the cause of your medical condition to learn your treatment options. However, while waiting for test results and follow-up care, this complete guide will go over the different causes of hand numbness and give you specific exercises to address each medical condition.

Exercises for hand numbness

The exact prescription of therapeutic exercises for hand numbness depends on the location and cause of the problem. The following exercises are general examples of exercises you would see in physical or occupational therapy. 

• Range of motion
• Stretching
• Nerve-gliding exercise
• Strengthening
• Postural exercises

Therapeutic exercises are intended to improve blood circulation. The increased blood flow to the localized area is a key part of your treatment. However, in most cases without activity changes to your daily routine, even the most effective exercises will not be enough. That is why it is a good idea to seek help from an expert physiotherapist to discover what is causing your hand numbness.

Types of nerve injuries

A nerve condition is often referred to as peripheral neuropathy. Generally speaking, there are three main types of nerve injuries.

1. Nerve-stretch injury
2. Nerve laceration injury
3. Nerve compression otherwise known as a pinched nerve

This is a list of the most common nerve injuries, but there are other causes of peripheral neuropathy. For example, hand numbness can be a complication of diabetes, autoimmune disease, or even excessive alcohol consumption. Side effects from medications can even cause hand numbness, This is why you should provide your doctor with a list of the medicines you are taking.

Each of these causes will demand a very different treatment. A nerve stretch injury usually comes on suddenly and likely causes weakness. It could be a burner or stinger in football or falling asleep in an unnatural position. Here the symptoms of numbness improve over time and may require bracing or splinting. Electrical stimulation can also be used to help rehabilitate the nerve.

A nerve laceration is also an acute injury. For best results, this injury requires immediate attention from a healthcare professional. On the other hand, effective treatment of a nerve compression injury is about finding where the pinched nerve is located. 

Locating your pinched nerve causing hand numbness

You have 3 major nerves in your arm. These include your median nerve, ulnar nerve, and radial nerve. Determining which nerve is affected is the first step. This can be done by knowing the exact location of the numbness and weakness. This information is also helpful in determining the location of the problem. This can occur anywhere from your hand to your neck.

Here are the common sites of nerve compression and the associated conditions. Click here for a comprehensive list of nerve compression sites.

• carpal tunnel syndrome (median nerve)
• cubital tunnel syndrome (ulnar nerve)
• thoracic outlet syndrome (brachial plexus)
• cervical nerve root compression

Symptoms of a pinched nerve

What does a pinched nerve feel like? Ultimately, the exact symptoms you experience depend on the location of the pinched nerve. If the pinched nerve occurs in the peripheral nervous system, the term used to describe these symptoms is radiculopathy. Here is what you may experience.

• Radiating pain along the path of the nerve (may be a sharp burning sensation)
• Localized pain at the source of the compression
• Paresthesias (numbness, tingling, pins and needles)
• Feelings of the body part “falling asleep”
• Muscle weakness 
• Loss of grip strength

If the compression occurs in the central nervous system and affects the spinal cord, your symptoms might be very different. This is a more urgent matter and you should seek care sooner rather than later. While you may experience similar pain, it is more likely to affect both sides. In addition, you may also experience the following symptoms.

• Trouble with coordination
• Clumsiness
• Loss of bowel and bladder function
• Movement difficulties 
• Loss of sexual function

Causes of nerve compression

Nerves often pass through narrow openings throughout your body. Anything that puts pressure on the nerves can cause you to experience symptoms. Think of hitting your funny bone. This is a short-term compression that causes pain that usually resolves quickly. If this pressure was for a longer period of time you could experience numbness, pain, and even weakness. The longer the pressure goes on, the greater the risk of nerve damage. This is why it is so important to seek medical attention.

Here is a list of conditions that can cause a pinched nerve.

• Joint sprains
• Trauma
• Arthritis
• Dislocations
• Broken bones
• Herniated disk
• Tumors and cysts
• Surgical complications
• Diabetes
• Hypothyroidism
• Repetitive movements (overuse)
• Posture (tech neck from habitual cell phone use)

Exercises for hand numbness

A complete list of all exercises for each condition could be a blog post all on its own. For this reason, the use of this information should not be taken as a complete treatment regimen. Rather, the following exercises could be helpful to alleviate your symptoms until you seek the advice of a health care provider.

Exercises for hand numbness: carpal tunnel syndrome

Carpal tunnel syndrome is the most common nerve compression condition that can cause hand numbness. These are some common carpal tunnel exercises that may help.

Prayer stretch 

The prayer stretch is a gentle stretch for your wrist flexors. To start bring your palms together in front of your chest at shoulder height. No lower your arms down to your waist and hold for 15-30 seconds. Make sure you continue to breathe as this will help your body relax.

Wrist flexor stretch

Begin with your arm out in front of you with your palm facing down. With your opposite hand apply gentle pressure on your fingers directing them towards the floor. Hold this stretch for 15-30 seconds. Try this several times a day.

Range of motion

Range of motion exercises are a great way to increase circulation. The starting position is sitting at the edge of the table with your hand and wrist free to move. Begin with wrist extension lifting the back of the hand to the ceiling several times. From there add some rotations in both directions.

Median nerve glide

There are many ways to perform a median nerve glide. Here is a complete guide to median nerve glides.

Tendon-gliding exercise

Tendon glides are a group of finger and hand movements designed to ease the symptoms of carpal tunnel syndrome. Here are a series of tendon gliding exercises by the American Academy of Orthopaedic Surgeons. 

Exercises for hand numbness: cubital tunnel

Cubital tunnel syndrome is the entrapment of your ulnar nerve in the cubital tunnel. It may not be as common as carpal tunnel can be equally debilitating. Here are some exercises to try.

Range of motion

The most important aspect of any therapeutic exercise is increasing circulation. It is important to exercise through your joint’s range of motion in a pain-free manner. Repeat wrist flexion and extension several times for a warm-up.

Ulnar nerve glides

An ulnar nerve glide is a specific exercise to stretch the nerve. There are many different variations and levels of ulnar nerve glides. As a physical therapist, I do recommend nerve glides but do so with caution to not over-stretch. Here is a link to four different ulnar nerve glides. 

Exercises for hand numbness: thoracic outlet syndrome

Thoracic outlet syndrome is caused by compression on your nerves or blood vessels in your lower neck and chest. Often the result of repetitive motions and acquired imbalances. The goal of rehabilitation exercises is to increase flexibility in the chest wall and strength of muscles around the shoulder girdle. 

Chest stretch

This stretch can be done in a doorway or the corner of a wall. Place your arms on the side of a doorway at about a 60-degree angle. Gently lean forward until you feel a stretch. Hold this for 30 seconds. After you finish, slide your arms up to about 90 degrees. Repeat this for 30 seconds then slide your arms up once again to a 120-degree angle for one more 30-second hold.

Upper trapezius stretch

Begin in sitting and gently side bend your neck bringing one ear to the same shoulder. You can use the palm of your hand to apply gentle pressure. Hold for 10-15 seconds before repeating in the opposite direction. Try 3-5 on each side. 

Chin tuck

The best way to begin is lying down on your back. Take a rolled-up towel and place it under the back of your neck. Gently flatten the curve of your neck pressing into the towel. Hold this briefly then relax. Repeat this 10-15 times. 

Scapula retraction

Scapula retraction is a postural exercise designed to strengthen your shoulder blades. In sitting or standing, simply squeeze your shoulder blades together. Just be sure not to shrug your shoulders as you perform the exercise.

Lower trapezius setting

​This is a great postural exercise to strengthen your lower trapezius. Stand against a wall and place the pinky finger side of your hand against the wall. The movement is to slide your arms up the wall making the letter Y. If it is within your ability, lift your arms off the wall.

Exercises for hand numbness: cervical nerve root compression

If you suspect your hand numbness is coming from your neck, it is best to check with your doctor. Postural exercises, stretching, and nerve glides may help, but treatment can be complicated. Therefore, it is always best to try physical therapy first.

Other treatments for hand numbness

Although exercise is the most beneficial treatment, it is not the only treatment. The following treatments may be used as part of a comprehensive approach.

• Non-steroidal anti-inflammatory medications (NSAIDs)
• Rest and ice
• Steroid injections
• Yoga
• Massage therapy
• Splinting 
• Electrical stimulation uses electric currents to stimulate your muscles
• Surgery

Exercises for hand numbness, final thoughts

Hand numbness can make everyday tasks and daily activities extremely challenging. In most cases, exercises for hand numbness are an effective solution. Although to be effective, the exercises must be specific to the condition and the nerve affected. Sometimes all it takes is a simple exercise, but before attempting any exercises check with your doctor first.