Yoga For Carpal Tunnel Syndrome

Vinyasa poses or mudras (hand gestures) given to yoga groups can also be done to reduce carpal tunnel syndrome, wrist tendonitis and other hand problems. Yoga for carpal tunnel syndrome is designed to strengthen, stretch, and balance each joint of the wrist.

What is Carpal Tunnel Syndrome?

Carpal tunnel, also called carpal canal, is pressure on the median nerve. The median nerve is a tunnel from the wrist to the arm. This nerve present in the wrist controls the functioning of the hand and provides the ability to feel anything. The part of our wrist through which this nerve enters the hand is called carpal tunnel. This tunnel is narrow and any kind of swelling in it can affect the nerve. In such a situation, when this nerve gets pressed, the problem of carpal tunnel syndrome occurs.

According to the American College of Rheumatology, carpal tunnel syndrome can also be a sign of tendonitis in the wrist or hand pain.

Some unusual activities for the wrist like riding a bike too much, excessive use of the keyboard on the computer, holding the mouse etc. cause pressure build up within the carpal tunnel. It causes numbness, tingling, and pain in your hands, wrists, fingers, and arms.

However, this syndrome can also be caused by diabetes, osteoporosis, hypothyroidism, rheumatoid arthritis, obesity, and wrist fractures or any type of injury that can affect the nerve and carpal tunnel space.

Yoga and relaxation techniques specifically designed for Carpal Tunnel Syndrome (CTS)

Given that, can yoga help to ease CTS symptoms.? (Study)

Yoga-based stretching can relieve compression in the carpal tunnel, as stretching can provide anti-inflammatory relief to your wrist.

Warm-up yoga exercises can –

  • Improve the health of peripheral nerves.
  • Also, stimulate the peripheral nerve.
  • Increases blood flow to wrists, hands and fingers.
  • Increases nerve conduction velocity in the median nerve.
  • Provides relief from stress caused by swelling.
  • increases joint stability
  • Creates more flexibility and reduces stiffness.
  • Increase flexibility of wrist, elbow and shoulder joints and hand muscles.

Five to ten minutes of practicing a specific yoga for wrist tendonitis will help heal the swollen tissues around the carpal tunnel.

You should consult your doctor before starting any type of yoga practice at any level.

For maximum benefits of yoga for carpal tunnel syndrome (CTS), you should practice these yoga asanas as regularly as possible.

Poses of Yoga For Carpal Tunnel Syndrome

Practiced daily these yoga asanas can help relieve the pain of carpal tunnel syndrome (CTS) and relief and prevent the signs of CTS.

1. TADASANA

First of all, Stand on the yoga mat with the legs together, and keep the sides of the feet as close together. Now interlock the fingers of your hands with each other and place the hands directly above the head. Then push the hands with shoulder toward the ceiling. Push the legs up to the ceiling from your heels. Push the arms toward the ceiling at the same time that push the legs up.

Benefits: Tadasana yoga helps to increases the blood flow in the wrists, hands, and fingertips and build more flexibility that will relieve Carpal Tunnel Syndrome pain and wrists as well.

2. NAMASTE, IN FRONT

Begin in Sukhasana, then the palms of each hand together. The hands should be in a “prayer” position, keep the fingers pointing upward. keep in mind while doing this asana the elbows neither lift up more nor droop low more. put the elbows into a middle position. Press both palms and fingers into each other firmly, but not aggressively.

Benefits: This is a yoga pose that you can get to a great extent from the pain in your wrists. To do this yoga, keep both hands pressed firmly for 30 seconds.

3. NAMASTE, BEHIND BACK

This warm-up yoga exercise is known as Reverse prayer pose or Paschima Namaskarasana. Although the gentle version of the Tadasana.

first, you need to stand in a Tadasana pose or sit in a cross-legged position, as you feel comfortable. Now bend the arms behind the back and then join your palms with the finger pointing downwards. (Do not excess push the chest and ribs). A prayer position, fingers pointing upward. Ensure that palms are firmly attached to one another. Press both palms and fingers into each other firmly, but not aggressively.

Benefits: It is a great pose with tight wrists and forearms in a position that creates a fantastic stretch for the arms in your everyday life. As a result, reduces the wrist’s internal swelling and carpal tunnel pain as well.

4. GARUDASANA

First of all, Stand in Tadasana on the yoga mat. Bend the right knee gently and then wrap the left leg. raise the arms to the height of the shoulder and then wrap the right hand around the left, and pushing the left arm to the right. Stay in this position for 30 second then do the other side.

5. UTTANASANA

First of all, come to Tadasana with the hands on the hips. Lift your torso up. bending forward slightly at a 90-degree angle, bend the elbows down the ground and touch the feet with both hands. Bend the torso such that the torso and chest touch the thighs.

 “Practice Uttanasana: Download today app 7pranayama  from App store or Play store”

Benefits: Uttanasana helps you to stand straighter and is good for the spine, hands, and wrists. Regular practice of Uttanasana yoga will improve the bone joints, muscles, tendons, ligaments, nerves, and blood vessels. 

6. GOMUKHASANA

Gomukhasana is a best yoga exercises for most beginners especially senior citizens and Carpal Tunnel Syndrome.

You need to sit on the floor with the legs together or cross-legged position. By turning the left leg, bring the heel under the buttock and sit with the right buttock on the heel. Now bend the right leg and bring the heel to the left buttock. Try, your heel goes under the left buttock. Now bend the left hand from the back and keep the palm outward and bring it upwards. Bend the right hand upward and with the elbow straight, hold the fingers of both hands against each other.
Stay in this position for a while. Now do this by bending the right leg from the other side and taking the right hand down and the left hand from the top.

Benefits: By practicing this asana, you can get rid of many troubles such as shoulder tightness, neck pain, and cervical spondylitis. If you want to strengthen the muscles of the back and arms, then definitely practice this asana.

Conclusion

Whenever you work on the keyboard or mouse, stop for a while while working to rest your hands. While relaxing, pull both your hands in different directions and press both the wrists downwards for 5-5 seconds. Practicing yoga for carpal tunnel syndrome at the office table, at home or anywhere. Doing these regularly can reduce stiffness, numbness, tingling and pain in the wrists.

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Disclaimer

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional