Yoga For Carpal Tunnel Syndrome

Vinyasa poses or even Mudra (hand gestures) assigned to yoga groups can be done to reduce carpal tunnel syndrome, wrist tendonitis, and other hand problems. Yoga for carpal tunnel syndrome designed for strengthening, stretching, and balancing each joint in the wrist.

What is Carpal Tunnel Syndrome?

The carpal tunnel, also known as the carpal canal, is a pressure on the median nerve. The median nerve is a tunnel from the wrist to the arm. This nerve in the wrist controls the functioning of the hand and provides the ability to feel anything. The part of our wrist from which this nerve enters the hand is called the carpal tunnel. This tunnel is narrow and when there is any kind of inflammation in it, it can affect the nerve. In such a situation, when this vein is suppressed, there is a problem of carpal tunnel syndrome.

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 movements for the wrist such as over-riding the bike, excessive use of the keyboard on the computer, holding the mouse, etc. cause pressure buildup within the carpal tunnel. It causes numbness, tingling, and pain in your hands, wrists, fingers, and arms.

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

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 –

  • Uplift the health of the peripheral nerves.
  • Also, stimulate the peripheral nervous.
  • Increases the blood flow in the wrists, hands, and fingertips.
  • Enhances the nerve conduction velocity in the median nerve.
  • Relieves the stress built by the swelling.
  • Increases the stability of the joint
  • Builds more flexibility and reduces stiffness.
  • Increase the flexibility of the wrist, elbow, and shoulder joints, and hand muscles

A five to ten minute practice of a specific yoga for wrist tendonitis will help to heal the swollen tissues around the carpal tunnel.

Before beginning any kind of yoga exercise, at any level, you should consult your doctor.

For maximum benefits of yoga for Carpal Tunnel Syndrome (CTS), you should practice these yogasana 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 the 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, while working, pause in between to rest your hands for some time. While resting, pull both your hands in different directions and press both the wrists downwards for 5-5 seconds. To practice yoga for Carpal Tunnel Syndrome at the office table, at home, or anywhere. Regularly doing these can reduce the stiffness, numbness, tingling, and pain in the wrists.

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