Carpal Tunnel Syndrome: Symptoms, Self-Tests, and Nerve-Flossing Exercises

Symptoms, self-tests, exercises, and therapies that may help with carpal tunnel syndrome, demonstrated by a chiropractor with over 24 years of clinical experience — including some genuinely effective nerve-flossing exercises.

Carpal tunnel syndrome happens when the median nerve is compressed at the wrist, causing numbness, pins and needles, pain, or tingling in the thumb, index finger, middle finger, and half of the ring finger. The pain can travel up the arm and even to the neck, is often worse at night, and is aggravated by writing, typing, DIY, and housework. Around 5% of the population experience it each year.

Our chiropractor Jasper Hulscher covers the symptoms and common causes (arthritis, hormonal changes and fluid retention in pregnancy, an underactive thyroid, obesity, and wrist-heavy work), then demonstrates three self-tests to help confirm it (Phalen’s test, Tinel’s test, and the hand elevation test), followed by nerve-flossing exercises and self-care therapies. It also discusses supplements sometimes used to support inflammation, and when to see a GP or specialist.

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[00:00] What it is — compression of the median nerve at the wrist, causing numbness, pins and needles, pain, or tingling in the thumb, index, middle, and half the ring finger.

[00:36] Symptoms — often worse at night; aggravated by writing, typing, DIY, and housework; the hand may feel weak (e.g. doing up buttons). Pain can travel up the arm to the neck.

[01:36] Common causes — arthritis (narrowing the tunnel, more common in older people), hormonal fluid retention (e.g. in pregnancy), an underactive thyroid, obesity, and wrist-heavy work (painting, drilling, sometimes mouse use).

[01:45] Three self-tests — Phalen’s test (backs of hands together, wrists at 90°, held ~60 seconds); Tinel’s test (tapping over the median nerve at the wrist); and the hand elevation test (hands raised overhead ~2 minutes). Reproduced symptoms = positive.

[02:57] Nerve-flossing exercises — gliding the median nerve through the carpal tunnel: a prayer-position spread, an “upside-down spider,” and “the shake” (as if drying wet hands). ~15–20 reps, three sets.

[04:30] Self-care therapies — a cold pack (~5–7 min per hour), a night wrist splint, and hands-on wrist mobilisation to open up the space for the nerve. A GP or specialist can offer a steroid injection.

[05:15] Supplements discussed — omega-3, turmeric (curcumin), and zinc are mentioned for their anti-inflammatory properties (see note below).

Carpal tunnel syndrome occurs when the median nerve is compressed as it passes through the carpal tunnel at the wrist, producing numbness, pins and needles, pain, or tingling in the thumb, index finger, middle finger, and half the ring finger — often worse at night and aggravated by writing, typing, and DIY. Around 5% of people experience it each year. Common causes include arthritis, hormonal fluid retention (such as in pregnancy), an underactive thyroid, obesity, and wrist-heavy work. This video demonstrates three self-tests to help confirm it — Phalen’s test, Tinel’s test, and the hand elevation test — followed by nerve-flossing exercises that gently glide the median nerve through the tunnel to reduce compression, plus self-care such as a cold pack, a night wrist splint, and hands-on wrist mobilisation. It also mentions supplements (omega-3, turmeric, and zinc) discussed for their anti-inflammatory properties, and notes that a GP or specialist can provide a steroid injection. Carpal tunnel can often be managed at home but may take months to improve; persistent, severe, or worsening symptoms — or any lasting weakness or numbness — should be professionally assessed.