The reviews of Cochrane are compiled by Cochrane
Collaboration, an international organization that aims at helping people
make well informed decisions about health and care of the body. They
help in taking decisions regarding health care initiatives, by making
things clear of scientific studies of evidence for certain remedies.
They found out that for eight weeks, carpal tunnel yoga can lead
to a better short- term pain relief and a five0 fold increase chance of
improvement in Phalen’s sign that wrist splinting.
Phalen’s
sign is paraesthesiae (“pins and needles” and tingling) produced within
one or two minutes when the wrist is held flexed.
Carpal tunnel
yoga also provided a similar improvement to wrist splinting in nocturnal
waking, Tinel’s sign (paraesthesiae provoked by tapping over the median
nerve at the wrist) and grip strength.
Long before all these
findings have been found, it has been known to be an ancient practice of
health that originated in India. It concentrates on improving the
harmony of body and mind by increasing bodily awareness and relaxation.
Over
time, there have been several positions developed that are beneficial to
repetitive trauma disorders such as tendritis and tennis elbow.
Here
are some postures of a carpal tunnel yoga that you can perform at
anytime of the day.
1. Staff pose- Sit on a chair with trunk upright
while the hands are pressed onto the chair. Press the shoulder blades
into back, move the shoulders back and down.
2. Chair twist- Sit
sideways in chair with right side against back of the chair. Place the
hands on back of chair, twist to the right using hands for additional
support.
3. Arms overhead with hands in prayer position- Stand
with arms raised to a tee position. Urn the palms up then rotate the
arms in small circles with fist forward then back. Lift arms straight
overhead, join hands in prayer position, stretch it up and look up at
hands.
4. Dog pose with chair- Stand with feet hip width apart
and facing the seat of a chair. Bend while placing palms on seat and
shoulder width apart. Straighten arms and lift waist, hips and knees a
few inches above the chair. Turn arms out and curve trunk back between
them. Bring coccyx, sacrum and lumbar spine forward, keeping buttocks
tight. Stretch front of the body from the pubis. Raise sternum and ribs.
Hold shoulders back. Press shoulder blades and dorsal spine in.
5.
Hands in prayer behind back- Stand while bringing palms together behind
back and fingers pointing up down. Turn the fingers up and raise them as
high as possible between the shoulder blades.
6. 90 degree
forward bend to wall- Stand with feet about hip width apart. Raise arms
over the head and bend at hips while bringing the hands to rest on the
wall.
After doing all of these stance of carpal tunnel yoga, do
not forget to simply relax.
