Carpal Tunnel Syndrome & Yoga Poses
If you regularly experience tinging or numbness in your hands or fingers, you may have Carpal Tunnel Syndrome. Carpal Tunnel Syndrome is a progressively painful hand and arm condition caused by a pinched nerve in your wrist. Specific yoga poses may relieve and prevent Carpal Tunnel Syndrome but if left untreated, it could result in permanent nerve damage. Please consult your doctor before using yoga as a treatment.
Yoga for Carpal Tunnel
帮助治疗和预防的车pal Tunnel Syndrome with yoga, you'll need to practice poses that strengthen the flexor muscles of the forearm, says Anusara Yoga founder John Friend. The flexor muscles are on the under, or palm, side of the forearm. Depending on the severity of your condition, you may want to start with poses that bear less weight on the wrist joint. Gradually work up to more difficult poses, paying close attention to maintaining proper alignment.
- 帮助治疗和预防的车pal Tunnel Syndrome with yoga, you'll need to practice poses that strengthen the flexor muscles of the forearm, says Anusara Yoga founder John Friend.
- Depending on the severity of your condition, you may want to start with poses that bear less weight on the wrist joint.
Prayer Pose
Shoulder Pain From Yoga
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To perform prayer pose, come to either a seated or standing position. Begin by bending your elbows and bringing your palms to touch at the front of your chest. Then lower your hands until your forearms and fingers are at a 90 degree angle. Hold this position for 30 seconds and then rest. You may repeat this pose several times a day.
- To perform prayer pose, come to either a seated or standing position.
- You may repeat this pose several times a day.
Staff Pose Variation
To strengthen the flexor muscles of the forearm, try practicing a variation of staff pose. While sitting on the floor, straighten both legs out in front of you and place your palms on the floor near your hips. Now point your fingers away from you and hold the pose for 30 seconds. Repeat this pose twice.
- To strengthen the flexor muscles of the forearm, try practicing a variation of staff pose.
- Now point your fingers away from you and hold the pose for 30 seconds.
颈摇篮的姿势
Exercises to Elongate the Neck
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To perform cervical cradle pose, sit in a comfortable position on the floor or in a chair. Interlock your fingers and place them at the back of your neck. Gently pull your shoulder blades down and stretch your elbows together and forward. Be careful not to increase the natural curve in your neck. Hold this position for at least one minute.
- To perform cervical cradle pose, sit in a comfortable position on the floor or in a chair.
- Interlock your fingers and place them at the back of your neck.
Related Articles
References
- Yoga as Medicine; Timothy McCall, M.D.
- Yoga Journal: Righting the Wrists
- University of Maryland Medical Center: Carpal Tunnel Syndrome
- Genetics Home Reference. Carpal tunnel syndrome. Aug 17, 2020.
- National Institute of Neurological Disorders and Stroke. Carpal tunnel syndrome fact sheet. Updated August 13, 2019.
- 科扎,Schedlbauer G, Wirth T, et al。Association between work-related biomechanical risk factors and the occurrence of carpal tunnel syndrome: An overview of systematic reviews and a meta-analysis of current research. BMC Musculoskelet Disord. 2015;16:231. doi:10.1186/s12891-015-0685-0
- National Institutes of Health. U.S. National Library of Medicine. Carpal tunnel syndrome. Aug 17, 2020.
- Carpal Tunnel Syndrome. Genetics Home Reference. National Institute of Health: U.S. National Library of Medicine.
- National Institutes of Health: National Institute of Neurological Disorders and Stroke. Carpal Tunnel Syndrome Fact Sheet.
- Cleveland Clinic. Carpal tunnel syndrome: Diagnosis and tests. Updated Oct. 22, 2019.
- Zaralieva A, Georgiev GP, Karabinov V, et al. Physical therapy and rehabilitation approaches in patients with carpal tunnel syndrome. Cureus. 2020;12(3):e7171. Published 2020 Mar 3. doi:10.7759/cureus.7171
- Khosrawi S, Moghtaderi A, Haghighat S. Acupuncture in treatment of carpal tunnel syndrome: A randomized controlled trial study. J Res Med Sci. 2012;17(1):1-7.
- Hains G, Descarreaux M, Lamy AM, Hains F. A randomized controlled (intervention) trial of ischemic compression therapy for chronic carpal tunnel syndrome. J Can Chiropr Assoc. 2010;54(3):155-163.
- Arthritis Foundation. Carpal Tunnel Syndrome.
- Borhan Haghighi A, Khosropanah H, Vahidnia F, et al. Association of dental practice as a risk factor in the development of carpal tunnel syndrome. J Dent (Shiraz). 2013;14(1):37-40.
- Carlson H, Colbert A, Frydl J, et al. Current options for nonsurgical management of carpal tunnel syndrome. Int J of Clin Rheumatol. 2010;5(1):129-142. doi:10.2217/IJR.09.63
- Chammas M, Boretto J, Burmann LM, et al. Carpal tunnel syndrome – part I (Anatomy, physiology, etiology and diagnosis). Revista Brasileira de Ortopedia. 2014;49(5):429-436. doi:10.1016/j.rboe.2014.08.001
Writer Bio
Grace Wathen is a certified yoga, Pilates and raw nutrition instructor. Her dedication to health and wellness motivated her to organize and build several community gardens in Utah, Oregon and Nevada. She has been sharing her expertise on the above topics through online publishers since 2007.