Carpal Tunnel Yoga: Tried and Tested to Work

In the Cochrane review issued in January 2003, yoga was ranked as one of the most effective non-surgical treatments for carpal tunnel syndrome.

The Cochrane review is compiled by the Cochrane Collaboration, an international organization aimed at helping people make well-informed decisions about health care by undertaking scientific studies of evidence for certain natural and alternative remedies.

They found out that after eight weeks, carpal tunnel yoga can lead to a better short-term pain relief and a five-fold increase in the chances of improvement in Phalen’s sign than wrist splinting.

Phalen’s sign is paraesthesiae (“pins and needles” and tingling) produced within one or two minutes when the wrist is flexed.

Carpal tunnel yoga also provided a similar improvement than wrist splinting in nocturnal waking, Tinel’s sign (paraesthesiae provoked by tapping over the median nerve at the wrist) and grip strength.

Yoga is an ancient practice of health that originated in India. Yoga concentrates on improving the harmony of body and mind by increasing bodily awareness and relaxation.

Over time, there has been several yoga positions developed that are beneficial to repetitive stress disorders such as tendonitis and tennis elbow.

Here are some carpal tunnel yoga postures that you can perform at anytime of the day.

Staff Pose

Sit on a chair with your torso upright, and press your hands onto the chair. Press your shoulder blades into your back, and move your shoulders back and down.

Chair Twist

Sit sideways in a chair with your right side against the back of the chair. Place your hands on the back of the chair, and twist to the right, using your hands for additional support.

Arms Overhead with Hands in Prayer Position

Stand with your arms stretched out to the sides in a T position. Turn your palms up, then rotate your arms in small circles, first forward then back. Lift your arms straight overhead, join your hands in a prayer position, then stretch upwards and look up at your hands.

Dog Pose with Chair

Stand with your feet hip-width apart and facing the seat of a chair. Bend while placing your palms on the seat of the chair, about shoulder-width apart. Straighten your arms and lift your waist, hips and knees a few inches above the chair. Turn your arms out and curve your torso back between them. Bring your coccyx, sacrum and lumbar spine forward, while keeping your buttocks tight. Stretch the front of front of your body. Raise your chest and ribs. Hold your shoulders back. Press your shoulder blades together.

Hands in Prayer Behind Back

Stand while bringing your palms together behind your back with your fingers down. Turn your fingers up and raise them as high as possible between your shoulder blades.

90 degree forward Bend to Wall

Stand with your feet about hip-width apart. Raise your arms over your head and bend at your hips, while bringing your hands to rest on the wall.

After doing these carpal tunnel yoga stances, do not forget to simply relax.

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