Senebti

Numb or tingling hand

Numbness or tingling in the thumb and first fingers, often worse at night or in the morning, caused by pressure on a nerve at the wrist.

Safety first

See a doctor or physio before exercising if you have: swelling or deformity after a fall, numbness that persists at night, or weakening grip.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Includes content for people with a diagnosis.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 正中神経の滑走エクササイズ（手根管症候群・腱鞘炎向け・約7分） — GENRYUチャンネル (ja) Watch on YouTube
  2. 手根管症候群：手のしびれに関する3つの方法（約32分） — さかとう整骨院 大阪 都島 (ja) Watch on YouTube
  3. 指先のしびれの対処法・簡単ストレッチ Vol.9【健康壱番館Q&A】 — 健康壱番館 (ja) Watch on YouTube
  4. それって「メノポハンド」かも？手のしびれや指の痛み　更年期女性は特に注意　発症抑える3つのストレッチ法 （2024.6.17放送） — 福井テレビチャンネル (ja) Watch on YouTube
  5. しびれ向けの神経ストレッチ（約5分） — ストレッチトレーナー / 理学療法士 兼子ただしch (ja) Watch on YouTube
  6. 手根管ストレッチ（手首の痛み向け・約8分） — 痛み解決！カラダ回復チャンネル【CMCGROUP】 (ja) Watch on YouTube
  7. スマホやパソコンのやりすぎで手が痺れない？【ストレッチトレーナー兼子ただしチャンネル】 — ストレッチトレーナー / 理学療法士 兼子ただしch (ja) Watch on YouTube
  8. 手根管症候群のマッサージとストレッチ（約11分） — 西宮市 骨盤矯正専門ひこばえ整骨院・整体院 (ja) Watch on YouTube
  9. 手根管症候群向けストレッチ（約10分） — ルーツケアストレッチちゃんねる (ja) Watch on YouTube
  10. 頚椎症・手のしびれ向けストレッチ（その①・約6分） — 和歌山の自律神経専門整体「廣井整体院」 (ja) Watch on YouTube
  11. 5 Best Carpal Tunnel Syndrome Stretches & Exercises - Ask Doctor Jo — AskDoctorJo (en) Watch on YouTube
  12. 3 BEST Exercises for Carpal Tunnel Syndrome — E3 Rehab (en) Watch on YouTube
  13. Top 3 Exercises for Carpal Tunnel Syndrome — Madden Physical Therapy (en) Watch on YouTube
  14. 5 Exercises to PREVENT and ALLEVIATE Carpal Tunnel — Rehab and Revive (en) Watch on YouTube
  15. Top 3 Stretches & Exercises for Carpal Tunnel Syndrome — Airrosti Rehab Centers (en) Watch on YouTube
  16. Carpal tunnel (wrist) exercises (≈12 min) — Dr. Jon Saunders (en) Watch on YouTube
  17. The Best Exercise For Carpal Tunnel Syndrome — Rehab Science (en) Watch on YouTube
  18. Stretches and exercises for carpal tunnel syndrome (≈7 min) — AskDoctorJo (en) Watch on YouTube
  19. Best Exercises for Carpal Tunnel Syndrome (Nerve Glides, Stretches, Mobility) — E3 Rehab (en) Watch on YouTube
  20. Carpale tunnel syndroom (CTS) - symptomen en behandeling — GezondheidspleinTV (en) Watch on YouTube
  21. Handtherapie na de operatie: Carpaal tunnel syndroom — xpertclinics (nl) Watch on YouTube
  22. Carpaal Tunnelsyndroom (4) Handoefeningen — Meander MC (nl) Watch on YouTube
  23. Fysio Physics Fysiotherapie Carpaal Tunnel Syndroom 2 — Fysio Physics Fysiotherapie (nl) Watch on YouTube
  24. Carpaal Tunnelsyndroom (3) Herstel na de operatie — Meander MC (nl) Watch on YouTube
  25. Carpaal Tunnelsyndroom (3): Herstel na de operatie — Meander MC (nl) Watch on YouTube
  26. Oefeningen bij een carpaal tunnel syndroom - Fysiotherapie MedSupport — Fysiotherapie MedSupport (nl) Watch on YouTube
  27. Flossen Medianus zenuw bij Carpaal tunnel syndroom klachten — chiropractie Daams (nl) Watch on YouTube
  28. Karpaltunnelsyndrom: 4 ÜBUNGEN zur Behandlung (für Zuhause) — Online Physiotherapie (de) Watch on YouTube
  29. Übungen beim Karpaltunnelsyndrom (≈16 min) — SanoGym - Fit & Schmerzfrei (de) Watch on YouTube
  30. 2 Übungen beim Karpaltunnelsyndrom (≈9 min) — Ergotopia (de) Watch on YouTube
  31. Karpaltunnelsyndrom: Übungen & Tipps bei Schmerzen, Kribbeln & Taubheit. — A spoon a day (de) Watch on YouTube
  32. 3 sehr effektive Übungen bei KARPALTUNNEL — Osteopathie Physiotherapie & Schmerztherapie (de) Watch on YouTube
  33. Karpaltunnel Syndrom Übungen für Zuhause! — Physiotherapeut Marvin Seidel (de) Watch on YouTube
  34. Karpaltunnelsyndrom - Effektive Dehnungen und Mobilisationen | Übungen zum Mitmachen — Tobias Hagedorn - NackenFrei (de) Watch on YouTube
  35. Karpaltunnelsyndrom richtig behandeln - So entlastest du den Nerv! — SCHMERZ BEISEITE - Ralf Blume (de) Watch on YouTube
  36. Du hast ein Karpaltunnelsyndrom? Deine Hände kribbeln? So hilfst du dir! — Steffen Barth - Reha Experte (de) Watch on YouTube
  37. 🇩🇪. Übung gegen Karpaltunnelsyndrom, Tennisellenbogen oder bei Handgelenksarthrose — Dr. med. Matthias Meier (de) Watch on YouTube
  38. Exercices pour le syndrome du canal carpien (≈6 min) — Denis Fortier (fr) Watch on YouTube
  39. Exercices pour le syndrome du canal carpien (≈9 min) — Alain Taiso (fr) Watch on YouTube
  40. Exercices pour le canal carpien (≈6 min) — Ostéo-Training (fr) Watch on YouTube
  41. TUNNEL CARPIEN | 2 étirements — Éric Blais (fr) Watch on YouTube
  42. Exercices pour le canal carpien (≈3 min) — Chiropratique Dagenais (fr) Watch on YouTube
  43. Des exercices pour le syndrome du tunnel carpien (niv 1 - débutant) — Denis Fortier (fr) Watch on YouTube
  44. 11 mn pour prévenir le CANAL CARPIEN — Bertrand Huteau Osteo (fr) Watch on YouTube
  45. Syndrome du tunnel (ou canal) carpien: des exercices efficaces et essentiels (niv. 3 - avancé) — Denis Fortier (fr) Watch on YouTube
  46. Syndrome du canal carpien : symptômes, exercices et massage (≈18 min) — Benjamin Brochet (fr) Watch on YouTube
  47. Canal carpien non opéré ? Essaie ça ! — Tessadit_kiné_main (fr) Watch on YouTube
  48. Ejercicios para el tunel carpiano — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  49. Los mejores ejercicios para el sindrome del tunel carpiano — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  50. Túnel carpiano - Tratamiento con ejercicios, automasajes y estiramientos — FisioOnline (es) Watch on YouTube
  51. EJERCICIOS para el TUNEL CARPIANO en adultos mayores — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  52. Ejercicio neurodinámico para el dolor de muñeca. Síndrome del Tunel Carpiano — FisioOnline (es) Watch on YouTube
  53. Ejercicios para el síndrome del túnel carpiano (≈1 min) — Mejor con Salud (es) Watch on YouTube
  54. Ejercicio para el Túnel Carpiano - Clínica de la Columna y Rehabzone — Clínica de la Columna - Dr. Miguel Santana (es) Watch on YouTube
  55. Túnel Carpiano: 4 Ejercicios de Fisioterapia que Sí Funcionan — Valley Rehab Physical Therapy (es) Watch on YouTube
  56. Túnel carpiano: ejercicios y estiramientos (≈5 min) — Fisioterapia & Osteopatía Fuencarral (es) Watch on YouTube
  57. ¿Síndrome del Túnel Carpiano? Prueba estos sencillos estiramientos — Valley Rehab Physical Therapy (es) Watch on YouTube
  58. Síndrome do túnel do carpo: causas, sintomas e 7 exercícios (≈18 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  59. OS MELHORES EXERCÍCIOS PARA TÚNEL DO CARPO (Dormência na mão) — Dr. Alexandre Mota (pt) Watch on YouTube
  60. Exercícios terapêuticos para síndrome do túnel do carpo. — VIVA SEM DOR (pt) Watch on YouTube
  61. FISIOTERAPIA NA SÍNDROME DO TÚNEL DO CARPO - Exercícios para dor na mão e antebraço — PhysioBRAIN (pt) Watch on YouTube
  62. TÚNEL do CARPO EXERCÍCIOS de TRATAMENTO CASEIRO - Dr. Robson Sitta — Dr. Robson Sitta (pt) Watch on YouTube
  63. Melhore a SÍNDROME DO TÚNEL DO CARPO com esses exercícios de Mobilidade Neural — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  64. Síndrome do Túnel do Carpo - Exercícios pós cirurgia — Ortopedia Dr Tomás Barros (pt) Watch on YouTube
  65. Túnel do Carpo: 3 Exercícios que Aliviam a DOR NO PUNHO em Casa — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  66. Como tratar a Síndome do Túnel do Carpo com exercícios em casa — NR2 Fisioterapia & Saúde - Dr Rafael Pieroni (pt) Watch on YouTube
  67. Dor nos Punhos? Tendinite? Síndrome do Túnel do Carpo? - FAÇA ESTES 7 EXERCÍCIOS COMIGO — Patricia Bueno | Pilates (pt) Watch on YouTube
  68. Tunnel Carpale: i 3 Migliori Esercizi — Nicolò Caraffa (it) Watch on YouTube
  69. Gli esercizi per la sindrome del TUNNEL CARPALE — FisioDynamic (it) Watch on YouTube
  70. Yoga per i polsi e l'infiammazione del tunnel carpale — Yoga n' Ride (it) Watch on YouTube
  71. TUNNEL CARPALE: Sintomi, ESERCIZI, Rimedi, Osteopatia| Guida completa 2023 — Nicolò Caraffa (it) Watch on YouTube
  72. Tunnel carpale sintomi ed esercizi — AlmaPhysio (it) Watch on YouTube
  73. Esercizio per tunnel carpale — Marcello Chiapponi (it) Watch on YouTube
  74. Sindrome del Tunnel carpale, cosa fare — Fisioterapia Italia (it) Watch on YouTube
  75. Tunnel carpale? Ecco cosa puoi fare per alleggerire il dolore — PosturaCorretta (it) Watch on YouTube
  76. 3 Esercizi per la Sindrome del Tunnel Carpale — FisioScience (it) Watch on YouTube
  77. Esercizi per il tunnel carpale — Istituto Italiano di Chirurgia della Mano (it) Watch on YouTube
  78. 【居家運動】腕管綜合症復康運動 Carpal Tunnel Syndrome Exercise — 中大痛症 CUHK Pain (zh) Watch on YouTube
  79. 手麻｜腕管综合征｜拉伸｜松动 — Chiro Ray (zh) Watch on YouTube
  80. 手腕与手肘的伸展與運動（約13分鐘） — 健康源 (zh) Watch on YouTube
  81. 腕管綜合症│DIY 教室 — 大英治療所 DIY Physio (zh) Watch on YouTube
  82. 難度1* 27 Tabata 4分鐘間歇運動 ｜手腕熱身伸展｜預防腕管綜合症｜腕關節痛｜關節勞損｜wrist exercise｜Prevention of Carpal tunnel syndrome — 麻甩教練 - 家中健身 減肥瘦身 長者運動 親子運動 easy workout - 輕心租 (zh) Watch on YouTube
  83. 【体态矫正】鼠标手、手腕疼，腕管综合征修复操 — 瑜伽一加一 (zh) Watch on YouTube
  84. 腕管綜合症的伸展（約2分鐘） — Gyana Rashmi Chan (zh) Watch on YouTube
  85. 손목터널증후군? 손목 통증 잡는 스트레칭 — 자생한방병원 (ko) Watch on YouTube
  86. 손목이 뻐근할 때 굉장히 시원합니다! [손목터널증후군 마사지 재활] — 라이프에이드 (ko) Watch on YouTube
  87. 손목터널증후군, 손목통증 — 물리치료사.PT재석 (ko) Watch on YouTube
  88. 손목터널증후군, 하루에 10번만 따라해보세요! 신경 스트레칭 #손목터널증후군 #손가락통증 #손저림 #손목운동 #신경활주운동 #손목터널증후군신경스트레칭 #신경과 #부산신경과 #손제용 — 손제용의사생활 (ko) Watch on YouTube
  89. 딱 10분! 손목통증이 있다면 제발 이운동 하셔야됩니다 l 손목터널증후군, 손목건초염, 직장인손목스트레칭 — 자세요정 JSYJ (ko) Watch on YouTube
  90. [Balance of life] 손목터널증후군으로부터 자유롭게! 자가진단부터 '국가대표팀' 스트레칭까지☆ | 나는 몸신이다 — play 채널A (ko) Watch on YouTube
  91. 손목·손가락 스트레칭 10가지 (약 6분) — 강남허준 박용환tv (ko) Watch on YouTube
  92. 손목터널증후군 #손목통증#손가락저림#건강스트레칭#스트레칭#손목#국제성모병원 — 국제성모병원TV (ko) Watch on YouTube
  93. 손가락·손목 통증 마사지·스트레칭·근력운동 (약 18분) — 물리치료사 pt종환 (ko) Watch on YouTube
  94. 손목터널증후군 스트레칭과 근력강화 (약 13분) — 물리치료사 pt종환 (ko) Watch on YouTube