Preventing Carpal Tunnel Syndrome with Yoga

Carpal tunnel syndrome is caused by an inflammation or collapse of the carpal tunnel that allows nerves to pass through the wrist. Carpal tunnel syndrome is a common complaint of office workers and is usually associated with repetitive activities such as typing. Because the nerves of the carpal tunnel run through the neck and arms before reaching the wrist, tension in the neck and shoulders can also aggravate carpal tunnel syndrome. Below are five tips for using basic stretches to help prevent carpal tunnel syndrome.

Stretch Your Wrists and Hands

Incorporating hand, wrist and arm stretches into your everyday life, as well as your normal yoga routine, can help prevent carpal tunnel syndrome. Dr. Carla Cupido, a chiropractor and yoga expert, endorses this wrist stretch for carpal tunnel syndrome: 1) Extend one arm out in front of you, palm facing up 2) With your other hand, guide the fingers of the extended hand down toward the ground until you feel a gentle stretch through the wrist. Always repeat each stretch on both sides. Here's another basic stretch for your hands and arms: 1) Inhale to lift both arms out to the side and up over your head 2) Interlace your fingers 3) Turn your palms up to the sky and straighten your arms. As you straighten your arms and reach for the sky, be sure to draw your shoulders down away from your ears. Mudras, or yogic hand gestures, can also be good hand stretches to prevent carpal tunnel syndrome. My favorite mudra is Pran Mudra: 1) Extend your index finger and middle finger 2) Bring the finger pads of your ring and pinkie fingers to touch the finger pad of your thumb. Do this with both hands and then sit quietly and feel the effects of the hand stretch. Explore other mudras to see which stretches feel best.

Stretch Your Neck and Shoulders

Tightness in the neck, chest and shoulders may be a contributing factor to carpal tunnel syndrome, and stretching these areas may help prevent carpal tunnel syndrome. The arm positions for Garudasana (Eagle Pose) and Gomukasana (Cow-Face Pose) are excellent shoulder openers. For Garudasana arms: 1) Wrap one arm under the other, first crossing at the elbows and then again at the wrists. 2) Lift your elbows up and draw your shoulders away from your ears. 3) After several breaths, unwrap and repeat with the other arm underneath. For Gomukasana arms: 1) Extend one arm out in front of you with the palm facing up 2) Bend your elbow and reach your palm to your upper back, pointing your elbow toward the sky. 3) With the other arm, face your palm down 4) Bend your elbow and try to bring the back of your hand to your mid-back, 5) Hook the fingers of both hands. Repeat on the other side. If you struggle with either of these shoulder stretches, use a strap to extend your reach. Be careful not to overstretch or hold your breath.

Gentle neck stretches can also help relieve tension and prevent carpal tunnel syndrome. Try the following gentle neck stretch sequence after finding a comfortable seat and lengthening through your spine: 1) Bring your chin to your chest and stay here for a couple breaths. 2) Lift your chin and look up to the sky, being careful not to drop your head back and compress the back of your neck. 3) Bring your chin back to center, then look over your right shoulder. If you do not feel much of a stretch, try tilting your head back slightly. 4) After a few breaths, switch sides, looking over your left shoulder. 5) Bring your head back to center, then roll the neck in a half-circle in the front. Bring your chin to your chest, then roll over to one shoulder, come back to center and roll to the other shoulder. Repeat this half-roll as many times as feels good.

Take Regular Stretch Breaks at Work

In an instructional video about how to prevent carpal tunnel syndrome, Dr. Carla Cupido recommends that office workers do a simple wrist stretch at least three times a day. Most yoga stretches to prevent carpal tunnel syndrome can be done discreetly while seated at your desk, and each stretch only needs to be held 15-30 seconds at a time. Taking regular stretch breaks during the day can help prevent a variety of discomforts in addition to preventing carpal tunnel syndrome.

Grip the Mat

When you are out of the office and on your yoga mat for a dedicated yoga session, there is a simple technique you can apply to many poses to help prevent carpal tunnel syndrome. Any time your hands are on the yoga mat, such as in Downward Facing Dog, Side Plank, Crow Pose, etc., make sure to spread your fingers wide, press down through the mound of the index finger, and then grip the mat with your fingertips. The action of gripping the mat with your fingertips is sort of like holding a basketball, or grabbing a clump of dirt. Your hand will stay rooted to the mat, but the energy will be distributed more evenly through your hand, which should take some of the pressure off of your wrist and off of your carpal tunnel. Be sure to grip the mat in any yoga pose that takes your hands to the floor, in order to help prevent carpal tunnel syndrome.

Mindfulness Off the Mat

Take what you learn from your yoga practice and see if you can apply it to your daily life. Especially when you are performing activities associated with carpal tunnel syndrome, such as typing or playing an instrument, notice if your posture is suffering, or if you are holding tension in your body. Perhaps you slouch over the keyboard or grip the mouse too tightly. Bring awareness to your activities, notice your tendencies, and then take a deep breath, straighten your spine and relax your muscles. After a few minutes, you may fall back into your tendencies-- once you notice it, forgive yourself, and try again. Over time, you can change your tendencies and create more sustainable work habits that can help prevent carpal tunnel syndrome.

Sources:

My Yoga Online; Remedies for Carpal Tunnel Syndrome; Dr Carla Cupido; 2010
http://www.myyogaonline.com/videos/workplace-wellness/remedies-for-carpal-tunnel-syndrome

My Yoga Online; Safe Wrists in Yoga Chest Openers; Kreg Weiss; 2009
http://www.myyogaonline.com/about-yoga/yoga-anatomy/safe-wrists-in-yoga-chest-openers

My Yoga Online; What Is Carpal Tunnel Syndrome; Dr Carla Cupido; 2010
http://www.myyogaonline.com/videos/workplace-wellness/what-is-carpal-tunnel-syndrome

My Yoga Online; Wrist Safety in Yoga Poses; Jesse Enright; 2009
http://www.myyogaonline.com/videos/workshops/wrist-safety-in-yoga-poses

Yoga Journal; Carpal Tunnel Cure; Angela Pirisi
http://www.yogajournal.com/health/128