Typing, phone, kitchen work — when the wrist nerve is squeezed, the fingers go numb at night.
How to workNerve glides stay light and small. If tingling increases, reduce the range rather than stopping — but numbness that keeps getting worse needs a doctor.
See a doctor, not a stretch
The muscle pad at the base of the thumb starts wasting away
Numbness present all day, not just at night
You start dropping things
Swelling and pain in the wrist after a fall
Median nerve glide
मीडियन नस की सरकन
Reach the arm out to the side at shoulder height, palm up.
Bend the wrist back so the fingers point down.
Gently tip your head away to the other side.
Hold for two and let go — this is not a held stretch.
Where you should feel it: A light pull from the arm into the palm that releases at once.
5–10 slow reps × 2 sets
Wrist stretch
कलाई का खिंचाव
Hold one arm straight out in front, palm down.
With the other hand, bend the fingers up and back.
Hold 20 seconds.
Then turn the palm up and bend the fingers down for another 20.
Where you should feel it: A stretch over the top of the forearm, then underneath it.
3 each side, twice a day
Tendon glides
मुट्ठी की सरकन
Open the hand with the fingers straight.
Bend only the top joints to make a hook shape.
Then curl the fingers into a loose fist.
Hold each shape for three, then open the hand fully.
Where you should feel it: The tendons sliding through the fingers — no pain.
10 cycles, three times a day
Grip squeeze
पकड़ मज़बूत करना
Hold a soft ball, a rolled cloth, or a rubber ball.
Squeeze at about half strength.
Hold for five.
Let go completely.
Where you should feel it: Work in the palm and forearm.
10 reps × 2 sets, five days a week
Alongside
A splint that keeps the wrist straight at night often helps more than any exercise here — a bent wrist in sleep is what squeezes the nerve most.
Bhojanveda
Read in 30+ languages