Phase 2: Wrist & Carpal Tunnel Strength

 

✓ Access Granted: Phase 2 Active

Clinical Note: Only proceed if you have completed 7 days of Phase 1 with minimal pain.

Phase 2: Wrist & Carpal Tunnel Strength

Prerequisite: No tingling or numbness in the fingers during rest.

Clinical Objective

To strengthen the forearm extensors and flexors to take the mechanical pressure off the median nerve at the wrist.

The Phase 2 Protocol

Frequency: 5 times per week.

Recommended Gear: Axis Wrist Support / Compression

  • Exercise 1: Weighted Wrist Extensions
    • Action: Rest your forearm on a table, palm down. Hold a light weight (or soup can). Lift the back of your hand toward the ceiling.
    • Reps: 3 sets of 20.

  • Exercise 2: Nerve Glides (The "Waiter" Stretch)
    • Action: Extend your arm to the side, palm up like you're holding a tray. Tilt your head away from your arm, then back.
    • Reps: 10 glides per side.

Nerve Glides

 

  • Exercise 3: Grip Strengthening
    • Action: Squeeze a stress ball or rolled-up towel as hard as possible for 5 seconds, then fully splay your fingers wide.
    • Reps: 15 reps.

Grip Strengthening