Posted by: ugleepen | August 22, 2013

Yoga for Carpal Tunnel Syndrome?

carpalI came across a discussion online recently about exercises to help prevent carpal tunnel syndrome (CTS), or at the least, reduce the symptoms of CTS. Included were some yoga-type stretches that look promising.

According to the American Physical Therapy Association, Carpal Tunnel Syndrome affects more than five million Americans.

The carpal tunnel is a narrow space between the wrist bone and the fibrous tissue that supports the wrist joint. Threading through this tight space is the median nerve, which can easily become inflamed with repetitive stress to the area.

To prevent, or at least reduce, the physical effects of that stress, try these exercises: (As always, please check with your physician before attempting any exercise, especially if you have already been diagnosed with CTS.)

1. Hold your arms straight out in front of you. Position hand A with the heel of the hand up, fingers pointing straight down to the floor. Use hand B to hold the fingers of hand A, including thumb, as far back (towards your body) as they will go. Hold for five slow breaths. Switch hands.

2  Hold both arms straight out in front, fingers pointing up, flat as though against an invisible wall. Then drop hands at the wrist so fingers are pointing down. Repeat ten times while breathing slowly.

3. Hold one arm straight out from your side at the shoulder, palm out, fingers pointing straight up. Turn your head as far as it will comfortably go in the direction away from the arm. Hold for ten slow breaths. Then switch.

Researchers have defined six key risk factors in the workplace for the development of carpal tunnel syndrome: (1) repetition, (2) high force, (3) awkward joint posture, (4) direct pressure, (5) vibration, and (6) prolonged constrained posture.

These same risk factors are present in other activities as well, including woodworking, knitting, and many household chores.

Watch for these symptoms of CTS – aching, pain, tingling, numbness – and nip it in the bud by doing the above exercises on a daily basis.

Source: Live Journal/Nellorat

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