Yoga

Yoga for Carpal Tunnel Syndrome

Yoga for carpal tunnel syndrome (CTS) helps to reduce the pain by practicing yoga postures twice a week. The yogasanas for CTS focus on strengthening and stretching the upper body joints. These exercises involved in yoga for carpal tunnel syndrome will also improve grip strength, flexibility and reduce numbness in the wrist. A physician should be consulted before trying any of the poses in yoga for carpal tunnel syndrome.

Yoga for Carpal Tunnel Syndrome

Dandasana: Sit on the floor with your back to a wall. Keep your body straight and tall. Press your palms on the floor beside your hips. Press your shoulder blades against the wall. You should feel the top of your head lifting up. Hold for about 30 seconds. Breathe through your nose.

Namaste: Bend your elbows and lift them out and away from the sides of your body. Press your palms and fingers together with your fingers spread as wide as possible. Hold pressure for 30 seconds. Then press each set of fingers separately. Hold pressure for 30 seconds each. Breathe through nose.

Tadasana: Stand barefoot with your feet together and your weight evenly balanced. Tighten your thigh muscles so your kneecaps lift. Lengthen your spine, drop your shoulders and raise your chest. Keeping your arms at your side, rotate your upper arms outward so that your palms are facing as far back as possible. Hold for 30 seconds, breathing evenly through your nose.

Half Uttanasana: Stand with your feet about shoulder-width apart. Either place your hands on your hips or stretch them over your head. Keeping your spine straight, bend at the waist as far as you comfortably can. If you need help balancing, do this in front of a wall or the back of a chair so your extended hands end up against the wall or chair as you bend forward. Stretch and hold 30 seconds.

Urdhva Mukha Svanasana: Lie face down on the floor. Place your hands on the floor under your shoulders with your fingers spread wide. Straighten your elbows so that just your chest and upper body are lifted off the floor. Push the heels of your hands into the floor. Keep your head level and your shoulders down and back. Breathe evenly. Hold for 30 seconds.

Virabhadrasana: Stand with your feet about shoulder width apart. Lift your arms out from your sides until they are shoulder high. Rotate them back so that your palms are facing up. Raise them over your head until your palms are touching and your elbows are slightly behind your ears. Stretch your arms and fingers to the ceiling. Lift your chest, keeping your shoulders down and relaxed. Hold for 30 seconds.

These are the pranayamas and asanas of yoga for carpal tunnel syndrome.

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