On a normal working day, if you or someone you know wakes up to a strange tingling sensation in the fingers, and find simple tasks like typing, holding a cup, or even wearing clothes difficult, it could be due to carpal tunnel syndrome.
Carpal Tunnel Syndrome or CTS is a condition that may cause discomfort and pain in the hands and wrists. Any repetitive tasks like texting or manual labor strain the median nerve in the wrist, CTS symptoms can become debilitating if they are ignored. Fortunately, there are specific yoga techniques for carpal tunnel syndrome which can help you to strengthen muscles and increase flexibility.
What is Carpal Tunnel Syndrome?
Carpal tunnel is the area in our wrist where the nerve enters the hand. From here there is a median nerve which is responsible for sensory and motor supply to the thumb, index finger and medial half of the middle finger. Carpal tunnel is very narrow so slight swelling also pinches the nerve or puts pressure on the median nerve causing pain, numbness, tingling, weakness or wasting of muscles in the area of supply. This condition is called Carpal Tunnel Syndrome (CTS). It occurs most often in the age group of 30-60 years and is more common in women than in men.
It is found that CTS occurs more in people who continuously type on a computer, use the mouse, or make the same hand and wrist movement over and over again like playing a musical instrument or playing sports. Using hand tools which vibrate may also lead to CTS. Some other factors like alcoholism, bone fractures, arthritis, obesity, infections or fluid retention during menopause may also cause CTS.
A person suffering from CTS has a weak and clumsy grip, numbness or tingling in the area of supply, sometimes extending up to the elbow. Medications relieve pain temporarily. If needed, a surgical procedure is carried out to cut into the ligament which is pressing the nerve. But in most of the cases, basic changes in our working style and routine exercises help a lot to manage this syndrome.
Yoga can relieve symptoms of CTS by improving circulation, enhancing flexibility, and releasing tension in the hands and wrists. Include yoga for CTS into your routine for managing and preventing symptoms.
Sahaj Bhajubhand Bhavasanas: Effective Yoga Techniques for Carpal Tunnel Syndrome
These practices are best done in standing position.
1. Downward Hand Stretch with Clasp
- Clasp the hands loosely in the front, palms facing up.
- Inhaling, push the clasped hands down as far as possible, stretching them without bending forward.
- Keep the shoulders fixed, tucking the elbows into the waist.
- Exhaling, relax the hands and the shoulders. Repeat twice.
2. Finger Tip Press
- Place the fingertips of both hands touching each other, in front of the chest.
- Inhaling, press the fingers at their tips forcefully.
- Exhaling, relax the pressure. Repeat twice.
3. Back Clasp Shoulder Lift
- Stand and clasp the hands at the back at the hip level.
- As you inhale, lift the clasped hands as high as you can from behind, keeping the shoulders square, without leaning forward.
- Simultaneously, lift the head to look at the ceiling.
- Exhaling, lower the hands and head and relax the shoulders. Repeat twice.
4. Shoulder Rotations
- Place the fingers on the shoulders with the elbows meeting in the front.
- Inhaling, begin a movement of raising the elbows in the front, separating and rising up; exhaling going outwards and down, coming to the front in the starting position.
- Next, begin the movement in the opposite direction – i.e. while inhaling, the elbows begin separating moving downwards, outwards and exhaling moving up returning to the starting position.
5. Reverse Namaskara Stretch
- Take both the hands behind from below and try to form a Namaskara Mudra at the back.
6. Namaskara Pressure Exercise
- Press the palms in Namaskara Mudra a little away from the chest.
- Inhaling, exert pressure and exhaling, release the pressure.
- Keep the shoulders engaged during this practice.
7. Elbow Flex and Palms Raise
- Stand with the feet a little apart and the hands raised straight in the front at shoulder level, palms together. Inhale.
- Exhaling, bend your elbows to raise the palms, fingers pointing at the ceiling. Try to bring the elbows together.
- Inhaling, straighten your hands.
- Repeat this movement for three to four times.
8. Finger Stretch Series
Phase I
- While inhaling, entwine the fingers at the chest and stretch
- the hands out with palms facing the chest.
- While exhaling, relax the stretch (do not bring the palms back to chest).
- Inhaling. Stretch the hands out again and exhaling relax the stretch.
- Repeat the above 5 to 10 times, as per comfort.
Phase II
- While inhaling, entwine the fingers and stretch the hand and turn the palms outwards.
- While exhaling, relax the stretch (do not return the palms back to chest).
- Inhaling, stretch the hands out again and exhaling relax the stretch.
- Repeat the above 5 to 10 times, as per comfort.
Phase III
- While inhaling, entwine the fingers and stretch the hand and turn the palms upwards and then turn it outwards.
- While exhaling, relax the stretch (do not return the palms back to chest).
- Inhaling, stretch the hands out again and exhaling relax the stretch.
- Repeat the above 5 to 10 times, as per comfort.
Phase IV
- While inhaling, entwine the fingers and stretch the hands up above the head
- with the palms facing down.
- While exhaling, relax the stretch (do not return the palms back to chest).
- Inhaling, stretch the hands out again and exhaling relax the stretch.
- Repeat the above 5 to 10 times, as per individual comfort.
Phase V
- While inhaling, entwine the fingers and stretch the hands up above the head palms facing up towards the ceiling.
- Exhaling relax the stretch.
- Repeat the above 5 to 10 times, as per individual comfort.
Phase VI
- Repeat step I of Phase I
- Exhaling take both the hands to the right.
- Inhaling return to the center.
- Exhaling take both the hands to the left.
- Inhaling return to the center.
- Repeat this 5 to 10 times as per comfort.
Phase VII
- Keep the hands outstretched in front at the shoulder level with the right palm facing out and up.
- While inhaling, with the left hand fingers push the right hand fingers behind as much as you comfortably can.
- Exhaling, relax. Repeat with the opposite hand.
Phase VIII
- Keep the hands outstretched straight, without bending the elbow, in front at the shoulder level with the right palm facing out and downward.
- While inhaling, with the left hand fingers push the right hand fingers behind as per individual comfort.
- Exhaling, relax. Repeat with the opposite hand.
9. Dynamic Arm and Shoulder Rotations
Phase I
- Stretch both your hands to the shoulder level in front with your palms facing down and fingers as wide apart as possible.
- While inhaling, take your hands to the respective sides and as far back without tilting your body.
- Exhaling, return to the front.
Phase 2
- Stretch both your hands to the shoulder level in front with your palms facing out and fingers wide spread pointing up.
- While inhaling, take your hands to the respective sides and as far back without tilting your body.
- Exhaling, return to the front.
Phase 3
- Stretch both your hands to the shoulder level in front with your palms facing out and rotate clockwise and anti-clockwise.
- While exhaling bring your hands down to the sides.
Phase 4
- Stretch both your hands to the sides at shoulder level with your palms facing out and do shoulder rotations (small circles), clockwise and anti-clockwise.
- While exhaling bring your hands down to the sides.
10. Wrist Rotation with Clenched Fists
- Stretch the hands out in front at the shoulder level in front and gently clench the fists.
- Keeping the hands straight, perform wrist rotation clockwise and then anticlockwise.
- Repeat twice.
Benefits of Sahaj Bhajubhand Bhavasanas for Carpal Tunnel Syndrome:
- These yoga techniques for carpal tunnel syndrome are easy and can be p racticed anytime, anywhere.
- These stretches are perfect yogic remedies for carpal tunnel syndrome and promote relaxation and flexibility.
- Yoga for CTS provides relief while building wrist stability.
- Yoga techniques for carpal tunnel syndrome targets specific areas of tension and are a powerful addition to any yoga for CTS routine.
How to Cultivate a Safe and Effective Practice
- Start with gentle stretches only.
- Practice twice daily.
- Listen to your body, and stop any movement that causes sharp pain.
Holistic Suggestions to Prevent and Relieve Carpal Tunnel Syndrome
- Firstly, we must review our position of working – make sure that keyboard or mouse is low enough so that our wrist is not bent upward while working.
- Cushioned mousepads and keyboard drawers can also be used.
- In between typing or working on the computer, some rest should be given to hands and wrist.
- Soak the hand up to the wrist in warm water. Keeping the hand inside the water, make a tight fist and stretch your fingers open alternately.
- Apart from above physical level management, small changes in our lifestyle, working pattern and attitude help a lot. Awareness has to be developed as to not to over use and tax one particular hand. For some time, to use the other hand is a good option.
- Relaxation in between work is absolutely necessary. This can be done in form of change of activity as this always provides relaxation. Doing some organizational activity like filing or cleaning your drawer will rest the wrist and fingers.
- We must understand that duty towards self is of utmost importance so however much the load of work, rest in between continuous hours of work is absolutely necessary.
FAQs
Can yoga cure carpal tunnel syndrome?
- Yoga can alleviate symptoms and prevent further nerve compression.
How often should I practice yoga for CTS?
- Twice a day can bring noticeable relief.
Can beginners try yoga for carpal tunnel syndrome?
- Yes. Start with gentle stretches and gradually progress to more advanced poses.
Does carpal tunnel syndrome and yoga have scientific backing?
- Yes, studies show that yoga improves flexibility, reduces pain, and enhances nerve function in CTS patients.
Can yoga prevent carpal tunnel syndrome?
- Regular wrist-strengthening poses can help prevent CTS by improving mobility and reducing strain.
How long does it take to see results?
- Results are observed by many people after a few weeks of consistent practice.
Can yoga aggravate carpal tunnel symptoms?
- Any exercise performed improperly or overexertion can worsen symptoms. So, it is best to practice mindfully and under guidance if needed.
Overview
Yoga techniques for carpal tunnel syndrome provide a natural and empowering way to r elieve discomfort and strengthen hand and wrist health. It is important to practice consistently and mindfully to experience the benefits. Over time, yoga can help you regain control, mobility, and ease in all kinds of daily activities.