Wrist discomfort has become a painful reality. Carpal Tunnel Syndrome is the result of using smartphones and laptops 24×7. The Carpal Tunnel Syndrome causes the tissues near the neural gateway to your wrists to swell up.
This leads to a build-up of pressure in the neural pathway, also known as carpal tunnel. You have the ancient art of yoga to help you keep this discomfort away for good.
How Can Yoga Ease Discomfort Associated with Carpal Tunnel Syndrome?
Yoga has some exercises which heal the swollen tissues surrounding the carpal tunnel. These exercises improve blood flow in your wrists, hands, and fingertips. Moreover, these also work for the benefit of your peripheral nerves. Enroll in Yoga Alliance certified yoga school to learn more.
Do you know the cause behind this syndrome? It is the inflammation of the tissues around the carpal tunnel. Yoga provides anti-inflammatory relief to your wrists and eases discomfort. But, you need to understand one thing –
Carpal Tunnel Syndrome is a nerve-related issue. But, going by the cause it becomes an inflammation-related issue. Yoga helps you get rid of this pain by minimizing levels of pain-causing molecules in the body. This triggers the anti-inflammatory response.
You might wonder – How Does Yoga Do This? Keep reading to know the answer.
- Stabilizes Wrist Movement
There are many yoga exercises that help maintain a controlled wrist movement. Moreover, you become aware of the natural movement and posture. Enroll in a certified Yoga Alliance program to learn more.
2. Increases Wrist Mobility
Yoga is a great alternative if you are at risk of developing carpal tunnel syndrome. It works by improving the nerve functions to improve control over wrist movement. At the same time, this increases the flexibility of your hand muscles.
With that said, it is time to take a look at the yoga exercises that deal with this wrist-related issue.
Yoga Exercises for Carpal Tunnel Syndrome
To help you keep CTS (Carpal Tunnel Syndrome) away for good, yoga experts have come up with some easy-to-do yoga exercises.
1. Extended Arm Wrist-Stretch
A simple and effective yoga stretch for CTS. It opens up the wrist joints and relieves pressure from the neural gateway. This heals carpal tunnel tissues and increases blood flow to your fingertips.
Steps to Practice
- Stretch out the arm affected by CTS.
- Stretch it out completely straight.
- Open your palms and point your fingers upward.
- Use the other hand to pull back the fingers of the affected hand.
- Pull back not just the fingers but the entire palm. It creates a flexion in the wrist joint.
- Hold this position for 20 to 30 seconds.
- Repeat the process with the other hand.
2. Wrist Rotation
A basic hand exercise that is beneficial for your wrists. Wrist rotations take care of the many constructs on the wrist. Daily practice improves bone joints, tendons, muscles, ligaments, nerves, and blood vessels. Enroll in Yoga Alliance certified yoga school to learn more about this yoga exercise.
Steps to Practice
- Sit in the cross-legged position. You can also sit on a chair or stand in the Mountain pose.
- Lift your hands straight and in front of you. Keep both at shoulder level.
- Form a fist with your hands.
- Rotate the wrist clockwise and then counter-clockwise.
- Rotate and focus on the muscles at the end of your arms. Rotate by using all the muscles of your hands.
- Rotate 10 times on both sides at the same time.
- Rotate one wrist at a time.
3. Phalen’s Maneuver
An effective yoga exercises to separate Carpal Tunnel syndrome from general wrist pain. It deals with the build-up of pressure in the carpal tunnel region. American orthopedist George S. Phalen is the one after whom this exercise got its name.
Steps to Practice
- Sit in a chair or stand in the Mountain Pose.
- Raise both your hands. Keep them straight and by the side of your body at shoulder level.
- Bend the elbow joint. Bring both hands in front of your breastbone and do the Namaste mudra.
- Reverse your hands while in Namaste form.
- Keep your fingertips pointing downward. Make sure they touch from the dorsal side of your wrists.
- Hold this pose for 20 to 30 seconds.
- Repeat the exercise at least 5 times in one session.
Conclusion
Carpal Tunnel Syndrome makes it harder for you to work with your hands. Enroll in a Yoga Alliance certified yoga school to learn and practice these yoga exercises. These will keep your wrists functional and healthy.