Carpal tunnel syndrome (CTS) occurs when the nerves within the wrist joint become pinched and inflamed, causing pain, numbness and restricting your motion. This is often the result of overuse or repetitive use of the hands and wrists. The Mayo Clinic lists conventional medical treatment as cortisone injections, physical therapy and possible surgical intervention. Ellen Serber, certified Iyengar yoga Instructor and writer for "The International Journal of Yoga Therapy," lists several exercises designed specifically to relieve and prevent symptoms of carpal tunnel syndrome. These exercises are simple and can be performed at the work desk or in a cubicle.
Downward-Facing Dog Pose
The traditional adho mukha svanasana (downward-facing dog pose) can actually irritate carpal tunnel symptoms by putting additional weight on the wrists. However, this can be modified by standing to reduce the amount of pressure on the wrist joint. The pose is performed by standing next to a wall, and placing both hands flat on the wall with the fingers spread. Then, walk the feet about 3 feet away from the wall, keeping the hands flat directly in front of the body with the arms outstretched. The head drops down, while the hips extend backward. This provides a gentle stretch for both the wrists and shoulders.
Extended Full-Body Stretch
Because carpal tunnel syndrome often causes radiation of pain up the arms and can be worsened by tight shoulders and upper back muscles, yoga postures which stretch these areas may provide relief. Extended full-body stretch, as its name implies, stretches the whole body, but it provides additional stretching for the arms, shoulders and wrists. It is practiced by first coming to a standing position, the feet together and the arms at the sides. While inhaling deeply, both arms are raised overhead, lengthening the spine. Next, interlace the fingers over the head and turn the palms toward the ceiling, gently stretching the wrists. Inhaling and exhaling, the practitioner can bend at the waist, alternately, stretching the shoulders and sides.
Seated Postures
A few asanas (postures) can be performed while sitting in an office chair. For a simple wrist stretch, sit upright in a chair while facing the desk. Place the hands, palms down, on the edge of the desk. Drop the wrists down, pressing against the desk with the fingers. Hold for several breaths. Next, practice proper spinal alignment by sitting on the edge of the chair with the feet flat on the floor. Place the hands on the back of the seat. Breath deeply, lengthening the spine and lifting the chest while looking upward slightly. Lastly, add a gentle spinal twist to release tension from the neck and upper back. While sitting on the edge of the chair, twist to the right, placing the right hand on the back of the chair and looking over the right shoulder. Breathe deeply, then repeat on the opposite side.
Precautions
Although research, such as one Australian study published in the Cochrane Library from 2003 does show that yoga may provide temporary relief from carpal tunnel symptoms, it should not be used to replace conventional medical treatment. Yoga or any other therapeutic methods should be used with care and discontinued if they cause pain or worsening of symptoms. In addition, those with CTS should not practice yoga poses, such as crane (crow) or back bend (wheel), which put most of the body weight into the hands or wrists.
