It could be carpal tunnel syndrome, a painful condition of the wrist or hand caused by pressure on the median nerve, which runs from your spinal cord down through the arm, elbow, wrist, and hand.

“Imagine trying to sip water through a pinched straw. When the water gets to the pinched portion, no water can get through,” says Autumn Hanson, DPT, a physical therapist and the owner of PERMISSION2MOVE. “A similar thing happens when the carpal tunnel narrows or the structures in it swell.”

This can cause pain, weakness, numbness, tingling, or a burning sensation in the forearm and hand, most commonly in the thumb, pointer, and ring finger, says Dr. Hanson. The onset is typically gradual. “Many patients first experience symptoms during their sleep: The odd sensation of numbness or tingling in the first three fingers makes them want to reposition their hand, after they shake it awake to get their sensation back,” she says.

Carpal tunnel can have a number of causes: “Injury to the arm or wrist; hormonal or metabolic changes during pregnancy, menopause, and even diabetes,” says Dr. Hanson. People with jobs or hobbies that require repetitive use of their hands (like video gamers, musicians, hairdressers, or, yes, desk workers) are also at risk.

Left untreated, carpal tunnel syndrome could cause lasting damage to the nerve. Fortunately, Dr. Hanson says that doing carpal tunnel stretches in the earliest stages can prevent more serious symptoms.

Since these stretches target the nerve, you'll want to take a different approach than you would for a tight muscle. “It is best not to hold the stretch,” Dr. Hanson says. “Releasing a nerve from tension is best done with a fluid motion, rather than a static hold.”

Dr. Hanson suggests starting by massaging your inner forearm to understand what muscles are involved, while bringing blood flow and nutrients to the tight muscles.

This move helps mobilize the median nerve and stretch any tight muscles and tissues surrounding it.

This stretch helps mobilize the median nerve wherever it might be trapped or compressed. “It is important to restore the glide of the nerve to prevent any excess tension as it travels down the arm,” says Dr. Hanson.

“This motion elongates the wrist extensors while allowing the wrist flexors to move through their available range of motion,” says Dr. Hanson.

Dr. Hanson notes that opening up the front of the body can release tension in the upper body muscles that surround the median nerve.

Stretching can be part of an effective rehab program for carpal tunnel syndrome, but it’s even better to be proactive and start stretches as soon as you first notice symptoms. And, you don’t have to wait to feel a niggle to get started: These moves can also help prevent the condition.

“All of these exercises are great to do if you are at a higher risk for developing carpal tunnel syndrome,” says Dr. Hanson. “It is much easier to resolve your symptoms when you start to experience them, rather than allowing them to progress.”

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