Natural Carpal Tunnel Relief: The Gentle Yoga Approach
Liz Nellis
Proofread Anywhere - Master Proofreader, Novelist and Alternative Health Writer
Wrist pain and discomfort known as Carpal Tunnel Syndrome or CTS, affects many people, especially those who perform repetitive hand movements such as typing, playing musical instruments, manual labor, and conditions like rheumatoid arthritis and diabetes.
Surgery is a common option for severe instances, but there are also non-surgical approaches that can offer substantial relief. CTS occurs when the median nerve, a vital pathway that originates in the forearm and extends into the hand, becomes pinched or constricted in the wrist area, leading to sharp pain in the wrist, numbness, or tingling in the fingers and hand. But it doesn’t start there!
Any massage therapist or Chiropractor will attest to the cause of CTS, it starts in your neck and shoulders not your hands or wrists. People have had surgery only to have the pain return. CTS affects people who sit at a computer all day, with their wrists bent in an unnatural position leading to stress in the neck and shoulders. Hairdressers holding scissors for hours on end and anyone who uses their hands in their day-to-day working life.
Say Goodbye to Carpal Tunnel Pain with Yoga
Simple Yoga Techniques can be an effective way to ease the symptoms of CTS and potentially avoid the need for surgery. I’m not one to run to the doctor for every ache and pain but I discovered that when I feel the pain in my wrist, all I need is the Ragdoll Pose. I have been practicing yoga off and on for years. It also encouraged me to practice more often and stretch every morning both in bed and after I get up.
?When my family and friends complain about the aches and pains of getting older, I say nothing because I can’t relate since Yoga has been a part of my routine for most of my adult life and a majority of the complaints come from people 15 or even 20 years younger than I am.
Yoga Enhances Flexibility And Strengthens the Body
Gentle yoga practices that focus on elongating and building up the wrists, hands, and forearms can improve flexibility and muscle power, consequently relieving pressure on the median nerve. Yoga leads to better blood circulation and increases blood flow to the affected areas, promoting healing and supporting the recovery process, while reducing inflammation around the area.
A study published in the Journal of the American Medical Association (JAMA) found that yoga can reduce pain and improve grip strength in people suffering from CTS.
Another study published in the National Library of Medicine showed that participants who practiced yoga had significant improvement in pain reduction and hand function compared to those who did not.
·??Wrist Stretches: Arms out straight, make a fist with each hand, and point fists to the floor and back up stretching your wrists. Like revving a motorcycle.
·??Ragdoll Pose: Bend over letting gravity pull your upper body towards the floor, knees slightly bent. You might hear or feel the lovely sound of cracking which releases the pinched nerve. Stand up slowly and shake it off.
·??Forearm Stretches: In a tabletop position (on your knees), turn your hands so your fingers point towards your knees and gently lean back to stretch your forearms.
·??Shoulder and Neck Stretches: Gently tilt your head towards each shoulder, then forward and backward stretching the neck and shoulders.
·??Hand and Finger Stretches: Extend your arms in front of you, spread your fingers wide, and then make a fist. Repeat several times to stretch and strengthen your fingers.
领英推荐
Tips for Practicing Yoga Safely
·??Start Slowly: Begin with gentle stretches and gradually increase the intensity as your wrists become stronger and more flexible.
·??Be Consistent: Practice yoga regularly, a few times a week, and you will soon see significant improvement.
·??Listen to Your Body: If any pose causes any kind of pain, modify it, or skip it altogether. Yoga should not exacerbate symptoms.
·??Seek Guidance: Consider working with a yoga instructor who has experience with therapeutic yoga for carpal tunnel syndrome.
·??Practice Better Posture: Poor posture can contribute to carpal tunnel syndrome. Yoga helps improve overall posture, reducing strain on the wrists and hands.
·? Use Props: Utilize yoga props like blocks or straps to modify poses and reduce strain on your wrists.
Engaging in regular yoga practice can provide a more holistic approach to dealing with CTS. Consistent practice helps to stretch and strengthen the muscles and tendons in the hands, wrists, and forearms, which can alleviate pressure on the median nerve.
A good yoga routine is beneficial for your entire body. It enhances flexibility, strength, and blood flow, and reduces both stress and inflammation. By regularly performing certain yoga poses, you can find relief from symptoms, by adopting good ergonomic habits and lifestyle changes, you can avoid surgery.
?Always consult with a healthcare professional before starting any new exercise regimen, especially if you have an underlying medical condition.
?
Thank you for visiting me and reading my article ?? I hope you found “Yoga and Carpal Tunnel” informative and if you suffer from CTS can find some simple, fun, and inexpensive relief.
? 2024 Liz Nellis. All rights reserved.
?
?