Relieve Carpal Tunnel Pain With Yoga Exercises

Carpal tunnel syndrome is a very common condition today, as the use of some electronic devices encourages its occurrence.

It consists of an inflammation of the median nerve, which is responsible for carrying sensation and movement to various parts of the hand.

In short, it is caused by performing repetitive movements, although it is also related to some infections, a wrist injury or obesity.

Its main symptom is a feeling of pain and stiffness, but it may also be accompanied by tingling, numbness, and muscle weakness.

Although most cases are mild and sporadic, there may be complications to the point that surgical intervention is required.

In order not to have to resort to such a measure, it is worth putting into practice some yoga exercises that help in the recovery process.

Below we want to share 5 positions so that you have no doubts in performing them when presenting this condition.

Carpal Tunnel Exercises

1. Mountain position

The mountain position, also known as Tadassana, is one of the basic yoga positions and, despite its simplicity, it provides excellent benefits for the body.

How to make?

• First, focus on taking a deep breath.
• Bring your feet together until your toes and heels touch.
• Then lift your fingers, and carefully separate them, pressing down.

• Focus your body weight so that it is evenly distributed on both feet.
• Squeeze your knees and stretch the back of your legs.
• Contract your abdomen, expand your chest, and keep your spine straight.
• Place your arms at your sides, fingers down.
• Release your breath and relax your shoulders with a slow movement.
• Finally, imagine a rope tied in front of your body gently pulling you up.

2. Bow position

The bow position is a stretching and concentrating exercise that helps to relax tight, tight muscles.

It is ideal for reducing carpal tunnel pain and, in addition, helping to strengthen the lower back.

How to make?

• Lie on your stomach, with your arms at your sides, and with your forehead resting on the mat.
• Inhale, bend your legs back and hold your ankles with your hands.

• At the same time, lift your head, chest, and thighs off the floor so that your body forms an arc.
• Hold the pose for 20 seconds while breathing deeply.
• Exhale as you release your legs and rest on the floor for 30 seconds.

3. Cow Face Position

Known in yoga as Gomukhasana, this is a position that helps to stretch the shoulders and chest, through which the inflamed median nerve passes.

With your practice we relax the muscles of the lower back in addition to stretching the muscles of the wrist.

How to make?

• Sitting on the mat, cross your legs so that your left heel is beside your right hip.

• Raise your right leg over your left, and place it together with your left hip.
• Raise your right arm over your head and bend it backwards.
• Snap your fingers together and gently stretch your elbows in opposite directions.
• Keep your back straight and eyes straight ahead.
• Hold the position for 15 to 20 seconds and rest.

4. Position of prayer

The prayer position is one of the most relaxing for the body and mind, and it actually helps to calm stress and pain.

How to make?

• Sit on a mat or rug, preferably in a quiet, quiet place, and bring your palms together as if in prayer.
• Spread your fingers slightly to increase the space in the carpal tunnel and, breathing deeply, hold the position for a minute.

5. Eagle Position

This position helps to relax muscles and joints and, in the case of carpal tunnel syndrome, helps to relax the wrists and control inflammation and stiffness.

How to make?

• Stand in a bright, quiet place. Bend your legs and lean gently to your left side.
• Bend your right leg and place it on top of your left so that your right ankle reaches up to your left.
• At the same time, bring your left arm under your right and cross your arms at the elbows.
• Then use your hands, placing one palm over the other.
• Hold the position for 30 seconds, keeping your breath deep.

Ready to make at home? Look for a calm space and be encouraged to do it as part of the treatment for the disease.