3 Yoga Poses for Carpal Tunnel


Carpal Tunnel Syndrome (CTS) is a disorder in which the nerve running through the carpal tunnel (located in the wrist) becomes pinched. This leads to numbness, pain, tingling sensations, temporary loss of strength in hands and fingers, among other things. Clenching your hands, or doing repeated movements over a long period of time can make this condition worse, or even lead to it’s onset.

Several studies have been done on the effects yoga may have on carpal tunnel. While none of them have come up with the exact same statistics, every study showed at least a little improvement in individuals who performed yoga poses for carpal tunnel versus those who did not. If you’d like to try some yoga poses for carpal tunnel yourself, you can feel free to incorporate one or all of the poses below into your routine.

1. Mountain Pose

Mountain pose is about re-centering your body’s balance, and grounding yourself. It is a great starting position for any yoga routine, and assists in CTS by aligning the entire body properly.

To perform this pose:

  • Stand up straight and tall, feet planted firmly on the ground parallel with your shoulders.
  • Roll your shoulders back just slightly, and allow your arms to be lose, but straight. Your palms should face forwards.
  • Shift your weight from one foot to the other, before distributing it evenly once more.
  • Breath deeply for 10 counts before releasing the pose.

2. Prayer Position

Prayer position will help you to gently flex your wrists, releasing any tension built up in them, which helps with CTS.

To perform this pose:

  • Stand up straight and tall, feet planted firmly parallel to your shoulders.
  • Move your arms out and up to reach up over your head.
  • Press your palms firmly together, and slowly bring them down (still pressed) to the front of your chest. It should look as though you are praying.
  • Continue gentle pressure as you hold this pose for 10 deep breath counts before releasing.

3. Staff Pose (Variation)

This staff pose variation is another which will help flex your wrists and relieve any pressure built up in them.

To perform this pose:

  • Sit upright with legs straight out in front of you.
  • Place your hands with palms flat on the ground to either side.
  • On an inhale, slowly turn your hands so they point outwards instead of frontwards.
  • On an exhale, relax into the position.
  • Hold for 10 deep breath counts before releasing.
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