How to Stretch the Palm

Stretching the muscles of your palm helps you relieve the pain of carpal tunnel syndrome. To effectively stretch your palms, you need to stretch the area of your carpal tunnel, which runs right between the two fleshy areas on the heel of your palm.

Instructions

1. Place your forearm and hand palm-down on a tabletop that's at a comfortable height for you. You should feel no strain in your arm.

2. Move your palm to the edge of the table so your thumb and index finger rest on the table while your other fingers hang over the edge.

3. Grasp the hand on the table with your other hand, wrapping your fingers around your palm. This opposition helps create the stretch.

4. Pull up on your palm gently, keeping your thumb and index finger pressed on the tabletop. You can also lightly massage the fleshy parts of your palm as you stretch for extra relief.

5. Think about opening up the center of your palm, where the carpal tunnel is located, as you stretch.

6. Hold the stretch for between 30 and 60 seconds to loosen up your palm muscles.

7. Repeat the stretch a few times a day, or whenever your muscles feel tight.

Tips & Warnings

• If you have no tabletop available, you can do this stretch without one simply by pulling on the outside of edge of your palm.

• If you feel any pain as you stretch your palm, do a less intense stretch. You shouldn't experience any pain when you stretch your palm.