Wrist Muscle Shortening

Wrist Muscle Shortening — Relief Technique

Wrist muscle shortening is a gentle therapeutic technique that involves placing the forearm flexor muscles in a position of maximal shortening for a prolonged duration. This approach, derived from tissue osteopathy, helps release muscle spasms and reduce compression of nerve structures passing through the carpal tunnel. It is a particularly valuable exercise for people suffering from carpal tunnel syndrome.

Why Practice Muscle Shortening?

Carpal tunnel syndrome is one of the most common compressive neuropathies. It results from compression of the median nerve in the carpal tunnel, a narrow passage located on the anterior surface of the wrist. The forearm flexor muscles, when chronically tense (computer work, repetitive manual labor), increase pressure in this tunnel. By placing these muscles in maximal shortening position for 90 seconds, a neurological reflex of muscle release is triggered, reducing pressure and relieving symptoms.

Anatomy Involved

• Forearm flexor muscles — flexor digitorum superficialis and profundus, palmaris longus, and flexor carpi radialis, all pass through or border the carpal tunnel.
• Flexor retinaculum (transverse carpal ligament) — fibrous band forming the roof of the carpal tunnel.
• Carpal tunnel — a narrow osteo-fibrous tunnel containing 9 flexor tendons and the median nerve.
• Median nerve — the main nerve of the hand, responsible for sensation in the thumb, index, middle finger, and part of the ring finger.

Step-by-Step Instructions

Step 1 — Starting Position

Stand or sit with your right arm in front of you at chest height, elbow slightly bent. Relax your shoulder and arm.

Step 2 — Make a Fist

Close your right fist by wrapping your fingers firmly around your thumb (thumb inside the fist). The grip should be firm but not clenched — you should not feel pain in your fingers.

Step 3 — Wrist Flexion

Flex your wrist inward (palmar flexion) by bringing the knuckles toward the inner surface of the forearm. This movement maximally shortens the flexor muscles. You will feel slight compression at the front of the wrist — this is normal and intended.

Step 4 — Prolonged Hold

Hold this shortened position for 90 seconds. Breathe calmly and steadily. During this time, the nervous system registers the shortened position and progressively triggers the release of tense muscle fibers. It is normal to feel slight warmth or moderate tingling.

Step 5 — Slow Release

After 90 seconds, slowly open the fist and return the wrist to neutral position. Gently shake your hand for a few seconds. Repeat with the left hand if needed.

Duration and Repetitions

• Hold: 90 seconds per hand
• Sets: 1 to 2 per hand
• Total duration: approximately 5 minutes
• Frequency: 2 to 3 times daily, especially during and after computer work

Safety Tips

• If you experience significant numbness or radiating pain in the fingers, release the position and consult your practitioner.
• Do not apply excessive force on the fist — the technique relies on passive hold, not maximal contraction.
• For severe carpal tunnel syndrome (muscle atrophy, loss of strength), this exercise does not replace specialized medical advice.
• Complement this exercise with regular breaks during screen work (every 30 minutes).

Who Benefits from This Exercise?

This exercise is recommended for people with mild to moderate carpal tunnel syndrome, chronic forearm flexor tension, or wrist stiffness related to desk work. Musicians, IT professionals, secretaries, and manual workers will find it a daily prevention and relief tool.