Yoga for Carpal Tunnel Syndrome

In a busy lifestyle, people are often exposed to working on laptops using smartphones regularly. Due to this, there is a lack of rest to your hands. This often leads to the tissues inside your carpal tunnel swell, which blocks the median nerve responsible for the finger movement in your wrist.

Carpal tunnel is a narrow passageway through which muscle tendons and the median nerve pass through. 

There are specific yoga poses for carpal tunnel syndrome that helps to heal it naturally. Before doing yoga poses, make sure you have the following things with you:

  • Yoga strap or a tie or a rope about four feet long
  • Soft folded blocks or thick pillow or a folded blanket
  • A lightweight that you can easily lift without much straining

Neck stretches

Sit down with your knees crossed on the ground, make your neck feel like long, and make your chin intact. Now slowly move your head on the right side and pull down your left shoulder such that you feel the stretch below your neck. Then in this pose, move your head from and back slowly and feel the shift of your stretch. Make sure you don’t feel any pain while doing this. 

Now slowly bring your head towards the center make your neck feel long and chin intact. Now slowly move your head in the right direction and repeat the same procedure as above. 

Now after coming back to the center, move your head slightly towards left and pulling your right shoulder down simultaneously. Now place your left hand on your head and stretch more towards the left while pulling the right shoulder down. 

Wrist stretches

Bring your right hand forward with the fingers pointing in the upward direction. Lock your elbow such that it doesn’t move. Now cover the four fingers with the fingers of your left hand and stretch it backward while breathing out. Make sure your elbows are locked, and shoulders are down. Now bring back the fingers to its original position. 

Now move your fingers in the left direction and cover it with your left hand and stretch it backward while breathing out. Now bring the fingers back to its initial position. 

Now move your fingers towards the right direction and repeat the same procedure. After this, make a fist like a boxer and cover them with your left hand and pull it in the downward direction. After a few seconds, change your fist position in left and then towards the right after doing that release your fist and shake your hands for a few seconds. 

Repeat all this in your left hand.

Rope stretch

Grab your rope and place your hands 3 feet apart and raise the arms above your head. Make sure your elbows are straightened. Now let the shoulders drop away from the ears in the backward direction until you feel the stretch on your shoulders as well as in the chest. Take relaxed breaths. 

After a few minutes of doing this, take a deep breath in, and while breathing out, take your left elbow little further back. Make sure you don’t move your body in that direction. Now bring your left hand forward and repeat the same process in your right hand. After a few seconds, bring the right hand back forward.

Now bring your left hand down to the back of your hip with left hand pointing backward, and right hand behind the ear straightened upwards. Make sure the elbows of both of your hands are straight. Now take a deep breath in, and while breathing out, bring your left hand down. Make sure you soften your right shoulder and your face, neck, and jaw. 

After doing this, switch sides. Bring your left hand up and straightened behind your left ear and bring your right-hand down and straightened in the backward direction behind your hip. Repeat the same procedure as discussed above. 

Now bring your right hand up and then relax your hands from the rope. 

Strengthening trapezius muscle

The trapezius muscle is at your back that spreads from neck to the middle of your back. In this exercise, lie down, such as your face and stomach faces ground, make an L shape with your elbow and arms on both the hands. Now, while breathing out move your hands in the upper direction and while breathing in lower your hands towards the ground. Do this ten times. 

Strengthening arms

Take soft yoga blocks or pillows at the one end of your mat. Bring in the lightweight. Now rest your head facing the left of your pillow, then place the right elbow on the top of your rib cage, when you breathe in, lower your hand such that it touches your stomach and when you breathe out, raise your hand such that it faces upwards at 90 degrees. 

You can also do this by carrying weight in your hand. Do this 5-10 times. Now roll back and put the right side of your head facing the pillow and place your left elbow on your ribcage. Repeat the procedure, as discussed above. 

Generally, our day to day activities also imparts strain on your wrists. Alongside yoga, you also need to make sure you don’t strain them too much. 

Author Bio:

Henna is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, Ayurvedic, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.