Carpal Tunnel Syndrome: How to Prevent it With Yoga?

In this write up, we will discuss what is Carpal tunnel syndrome and how you can prevent it by adopting several yoga poses in your daily workout routine.

You must be spending ample hours pounding on the keyboard. This will enhance your career but may bring pain in your fingers and wrists, due to constant keystroke movement. If your occupation requires repetitive movement of your hands and forearms, it may cause damage in your wrists.

The chronic pain in your wrist, hand, and forearm are the symptoms that you can easily recognize. But you should also identify the risk factors related to this problem, named carpal tunnel syndrome.

You may have heard this term before and you can prevent carpal tunnel by practicing a few yoga poses.

But before that, be aware of what exactly this syndrome is.

What Is Carpal Tunnel Syndrome (CTS)?

The tunnel present at the palmer side of the wrist is termed as a carpal tunnel. The median nerve and forearm flexor tendons are present inside this tunnel. If the area inside gets compromised creating difficulty for the nerve, the painful symptoms appear.

The symptoms of carpal tunnel syndrome are numbness, tingling, pain, and weakness. Sometimes, you may experience a burning type of pain on the palmer side along with fingers of your hand.

What Makes It Happen?

It can happen due to the inflammation caused on the synovium, the sheath encasing the tendons in your hand.  If the tendons are overused, it will start getting irritated which will increase the inflammation, decreasing the carpal tunnel area.

This syndrome can also be caused due to excessive extension of the wrist. So the position of the wrist can be a reason for it. There can also be some kind of compression over the carpal tunnel if the median nerve gets affected.

Benefits of Yoga During Carpal Tunnel Syndrome

Several studies have been researched by the medical research community. Evidence is present to show that yoga can be considered as an effective measure to treat carpal tunnel syndrome. The yoga poses can be modified to suit the symptoms better.

It is always better to opt for yoga therapies than to go for surgeries. Here’re several benefits you can get from yoga when it comes to cure CTS –

Yoga

  • Helps to floss the median nerve by giving mobility through the carpal tunnel
  • Reduce compression on the carpal tunnel by stretching exercises
  • Diminishes compression by allowing improved joint postures
  • Increases blood flow on the median nerve
  • Decreases the risk of nerve entrapment due to a double crush in the areas near the neck and armpit

How to Prevent Carpal Tunnel Syndrome with Yoga?

You need to mind some points before opting for these yoga postures if you are already suffering from carpal tunnel. There are various other reasons like diabetes, pregnancy, obesity, arthritis, and any trauma or injury, which should also be taken care of before jumping into the yoga session.

You need to ask your medical practitioner and then move forwards. Also, mind your wrists on the mat while exercising.

The stretching exercises can give effective relief based on the physiological principles of gentle stretching daily. The carpal tunnel stretches are usually time-based repetitive stretching exercises.

Here’re some effective stretches and yoga poses you can try to treat this CT syndrome –

1) Rosebud Pose Followed by Claw Pose

Get yourself an elastic band of number 32 and place it around the tip of your fingers. The pose will symbolize as a rosebud. You need to change from the rosebud pose to a claw pose by expanding the fingers along with the band. Try this for 10 to 15 times in three different segments.

2) Finger Stretching

Stretch all the fingers back together and hold it for 5 seconds and then release. Try this for 10 repetitions.

Stretch one finger at a time for 5 to 10 seconds. Then release it and repeat 10 times for each finger. When you are doing so, it is suggested to wiggle the other fingers.

3) Shalabhasana (Locust Pose)

You need to lie down on your stomach. Put both of your hands underneath the thighs. Make sure that your palms are facing down. Keep your elbows straight. Inhale and lift your right leg without bending your knee. Keep your chin on the ground.

Be in this position for 20 seconds.

Bring back your leg to the initial position while exhaling. And, now repeat it with your left leg.

Repeat this 5 times with each leg.

After completing that, lift both the legs up while inhaling. Lift them as much as you can without bending both the knees. Stay in that position for 5 to 10 seconds.

Repeat both legs Shalabhasana for four times.

4) Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Lie down on the mat with your stomach down. Extend your legs back in-line with your hips. Keep the top of your feet on the mat in a resting position. The forearms should be perpendicular to the floor. Keep your palms right and twist your elbows. Take a deep breath and allow pressure on your hands. Keep your arms straight and force your upper body to go upwards. You can feel pressure at your lower back. Here, you need to focus your weight on your hands and wrists.

Now, exhale while being in this Cobra pose. But in this pose, your navel area will be raised upwards. Then again, take a deep breath and pull your thighs up from the ground. Your entire body weight is supported on your hands and toes. Roll your thighs inwards, lift your pubis upwards, and narrow your hips. Keep your shoulders firm. Here, you need to lean your head backward.

Be in this position for 15 to 30 seconds while breathing frequently. While breathing out, come back to your initial position.

Rest and repeat it 3 times.

Always remember those yoga exercises that give strain to your hands and wrists to support your body are wonderful for carpal tunnel syndrome. It increases the strength, capacity, and circulation needed for those suffering from this. Within a few days of continuous yoga practice patiently, will result in relieving your wrist pain, numbness, and tingling. You can jump back to your active lifestyle without having any risk of surgery.