Carpal tunnel syndrome is a condition that occurs when the median nerve, which runs the length of the forearm and into the hand, becomes pressured at the wrist. It can build up to radiating pain, numbness and weakness in the hand, wrist and arm. Among alternative therapies, yoga has had the best success of relieving pain and improving grip strength, according to research presented by the National Institute of Neurological Disorders and Stroke.
Yoga and Carpal Tunnel Syndrome
Yoga was first scientifically linked to carpal tunnel syndrome in a 1998 article in the Journal of the American Medical Association. The article revealed the results of an eight-week study involving 42 people suffering from the syndrome. Half underwent an eight-week yoga program while the other half were given wrist splints. The results showed that the yoga students had less pain and significant improvement in their ability to grip objects.
Bharadvaja's Twist
This pose is therapeutic for carpal tunnel syndrome, according to Yoga Journal. Sit on the floor with your legs in front of you, then shift your weight to your right buttock, bend your knees and move your legs to the left so your feet are on the floor to the outside of your left hip. Once in this position, breathe while lifting your sternum, then breathe out while twisting your torso to the right. Next, move your left hand under your right knee while your right hand goes to the floor beside your right buttock. Pull your left shoulder back slowly and press your shoulder blades to your back while you continue the torso twist to the right. Hold the pose for at least 30 seconds before exhaling and repeating it on the left side.
Salutation Seal
Sit on the floor cross-legged with legs bent at the knee. While inhaling, bring your palms together to rest your thumbs on your sternum. Press your hands together without letting one dominate the other and bow your head a bit. Lift your sternum against your thumbs and hold the pose for as long as is comfortable.
Warrior Pose II
While exhaling, take a step so your feet are at least 3-1/2 feet apart. Raise your arms parallel to the ground with the palms down. Turn the right foot in slightly and the left foot out at a 90-degree angle. Exhale and bend your left knee over your left ankle while pressing the right heel to the floor. Turn your head to look out over your fingers and hold the pose for at least 30 seconds. Then, reverse the positioning of your feet and repeat the motion. Yoga Journal reports that this pose is therapeutic not only for carpal tunnel syndrome but for flat feet, osteoporosis and sciatica.
Lion Pose
Kneel on the ground and place your palms against the tops of your knees while your right ankle is crossed over your left. Spread your fingers out like the claws of a lion. Breathe deeply through the nose while opening your mouth, stretching your tongue out and opening your eyes wide. Hold the pose for 30 seconds, then re-cross your ankles and repeat it.
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