Phase 1: Wrist Protocol
Phase 1: Wrist Decompression & Tendon Glide
This guide is designed for the first 1–2 weeks of recovery to reduce intracarpal pressure and restore smooth neural sliding.
Clinical Objective
To achieve "Nerve Freedom": clearing adhesions (scar tissue) in the carpal tunnel and reducing the mechanical pressure on the median and ulnar nerves.
Daily Protocol
Frequency: 3–4 sessions per day (ideal for desk/work breaks)
Recommended Gear: Axis Kinetic Wrist Sleeve (Wear during all repetitive tasks)
1. Median Nerve Glides (The "Tray" Stretch)
Action: Hold your hand out to the side like a waiter holding a tray. Gently tilt your wrist back, then tilt your head away from your hand. Return to neutral.
Reps: 10 slow, rhythmic glides.
Why: This "flosses" the nerve through the wrist and neck to reduce tingling and numbness.
2. Six-Point Tendon Glides
Action: Move your hand through these shapes: 1. Open Palm, 2. Hook Fist, 3. Tabletop (flat knuckles), 4. Full Fist, 5. Finger Sprawl, 6. Thumb-to-Pinky touch.
Reps: Repeat the sequence 5 times.
Why: Ensures that the nine tendons in your wrist slide independently without sticking together.
3. Prayer & Reverse Prayer Stretch
Action: Press your palms together at chest level and slowly lower them until a stretch is felt. Then, press the backs of your hands together and lift your elbows slightly.
Hold: 20 seconds. Reps: 3.
Why: Improves flexibility in the forearm flexors and extensors to offload the pressure on the carpal tunnel.
When to Progress?
You are ready for Phase 2: Functional Loading when:
- The frequency of "pins and needles" or numbness has decreased by 50%.
- You can make a full, tight fist without stiffness in the morning.
- You have enough grip strength to hold a full water bottle comfortably.