Strengthening And Stretching Yoga Exercises Are Extremely Helpful In Case Of Carpal Tunnel Syndrome

By Patricia | December 26, 2008
Yoga For Carpal Tunnel Syndrome

Is Yoga Bad Or Good In Preventing Carpal Tunnel Syndrome

It’s important to first understand what carpal tunnel syndrome is. This is a disease that primarily affects the hand and comes about when the median nerve, which runs from the forearm to the hand, gets squeezed or pressed at the wrist. This nerve governs sensations in the palm, the fingers and thumb, including impulses to some of the small muscles located in the hand that let our thumb and fingers move. The carpal tunnel is a fine, rigid passage consisting of bones and ligaments situated at the base of the hand. It accommodates the tendons and median nerve. Often, the condensing of irritated tendons or other inflammations constricts the tunnel, as a result of which the median nerve gets compressed. The result is normally numbness, weakness, or pain in the wrist and hand, spreading out up the length of the arm.

You should start treating carpal tunnel syndrome as early as possible, and only under medical supervision. Simultaneously, other, underlying causes like arthritis or diabetes should also be treated. The First treatment normally consists of pain killers and immobilizing the affected part in a cast or splint to prevent further damage resulting from bending or twisting besides which rest is essential for the affected wrist and hand for around 2 - 3 weeks. In case of swelling, you should apply cool packs that will help reduce the inflammation. Fortunately, Yoga is proven to help reduce the pain in Carpal Tunnel Syndrome.

Exercise: Strengthening and stretching exercises are extremely helpful once the symptoms have subsided. These Yoga exercises should, necessarily, be supervised by an experienced, trained yoga instructor.

Poses:Avoid all poses in which considerable body weight is made to rest on the wrists. These include Plank pose, Downward Facing Dog pose as well as most of the arm balances. Some of them include:

  • Proper sitting posture
  • Opening up the chest
  • Opening the mid-back
  • Releasing the neck
  • Forearm wrist twist
  • Torso Twists
  • Forearm stretch
  • Wrist stretch
  • Fingers stretch
  • Thumb stretch
  • Full Body Stretch
  • Shaking out tension

Tadasana (Mountain Pose) is an excellent pose to begin with as it helps you develop good posture and awareness of the natural curves of your spine. This can and should be translated into daily activities such as sitting at a desk.

Anjali Mudra is a prayer position that is a wonderful stretch exercise for your wrists as the amount of pressure can very easily be controlled. If you are able to flex your wrists fully and painlessly, try to take the prayer position behind your back. This is known as the Secret Prayer or the Reverse Namaste.

Good arm postures for CTS include Cow Face Pose or Gomukhasana and Eagle Pose or Garudhasana that you can perform easily even in a seated position. These are sure to give a good stretch to your tense shoulders, caused as a result of hours of hunching over your computer keyboard.

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