9 Yoga Posture for Carpal Tunnel Syndrome Treatment

Yoga for Carpal Tunnel Syndrome Treatment

 

Carpal tunnel syndrome (CTS) is a common debilitating nerve disorder of the hand. It is common among computer users and results from pressure on the median nerve which passes through the carpal tunnel in the wrist. This controls the sensations of the index and middle fingers of the hand.

The condition can become so painful that the user can lose the use of the affected hand. There are many conventional methods of treatment for CTS, but recent studies have found that a treatment involving no drugs, no surgery, or expensive braces and splints has been successful in alleviating the symptoms of CTS. This treatment is a simple yoga program.

The yoga program involved two sessions of one and a half hours per week, and included postures designed to take the upper body through a series of stretching and motion, concentrating on aligning the hands, wrists, and arms. When measured against a control group after an 8 week period, the yoga group of CTS sufferers showed significantly less pain and greatly improved wrist and hand dexterity.

 

Yoga Postures for Relief of Carpal Tunnel Syndrome

  • Dandasana. (Staff poses).  Sit in a chair with the trunk upright, place the hands on the chair, and while moving the shoulder blades up and down, press them backward.
  • Prayer Position. Stretch and bend the fingers while having the palms and fingers held together.
  • Urdhva Hastasana. Lift the arms over the head. Keep them straight while pressing the shoulders downward.
  • Parvatasana. Similar to the above, but hold the fingers with the palms faced upwards.
  • Chair Twist. While sitting sideways in the chair with the right side firmly placed against the chair back, place the hands on the chair back and twist to the right using the hands to support. Repeat the exercise for the other side.
  • 90º Forward Bend.  Stand with the feet apart at about hip width while facing a wall from a suitable distance. Bend from the hips, and bring your hands to touch the wall.
  • Arms Overhead. With the hands held in a prayer position, reach above your head, rotate the arms in small circles, stretch your neck and look upwards at your hands.
  • Dog Pose. Face the seat of a chair with the feet apart. Bend and place the hands on the chair at about shoulder width. Straighten the arms and lift the waist, hips, and knees a couple of inches above the chair. Return to normal position with hands still on the chair, and stretch the front of the body.
  • Hands in Prayer.  Bring the hands together in the prayer position at your back with the fingers pointed down. Turn the fingers up and try to lift your hands as high as possible to your shoulder blades.

 

All of these postures should be held for about 30 seconds. Practicing these recommended yoga positions, accompanied by some self-relaxation, and inner meditation has been found very beneficial for the relief of the symptoms of carpal tunnel syndrome.

9 Yoga Posture for Carpal Tunnel Syndrome Treatment, Last Updated: 28/7/2017

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