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Yoga for Carpal Tunnel Syndrome

It hurts like hell.

Busy day to another impromptu playdate for both kids taking down the Christmas decorations all added up to one hell of a day and a very short practice just before I could cook dinner. just managed to do a few Surya Namaskars, before FrogBoy came in to ask if he could practice with me thankfully, that made a rather painful practice turn into something sweet and special. He did some Sun Salutations with me, then a couple standing poses, then a few seated poses and we finished with hug-asana, with me sitting in half-lotus, in FrogBoy lap. Then we did Shavansana with the soles of our feet touching. He has warm feet!

He told me that he likes to do backbends every morning because his back is all crunched up from sleeping. Smart Yogi he's a natural. And I, the fall girl the kids go back to school tomorrow. Am I a bad mom if that fact makes me want to do a little happy dance?

Thank God, carpal tunnel syndrome is preventable. like repetitive stress disorders. The best possible scenario is never to develop symptoms, to work intelligently and to respect your body's needs, they told us at Yoga class. But trouble is, when it begins, it is extremely important to act immediately before the symptoms become a big problem. Pain and burning, those are the #1 indicators that something is wrong and, believe me, something is. The discomfort and pain can be in your fingers, hand, wrist, forearm, elbow, shoulder, neck, upper back or lower back. It is much better to take these preventative steps while you are pain-free, instead of waiting for major dysfunction. And if you are experiencing symptoms, you should see a health care professional immediately.

I cant decide if its because Im getting older and mellower, or if its a result of Yoga practices, but I seem to be less interested in debating issues these days. Theres an email list Ive been on for 5 years, a moms list that was formed when we were all expecting babies in June of 1996, and every once in a while, someone will stir up some sort of political debate. in the past, I would have wanted to express my views, argue my points and attempt to convince others of the correctness of my position now all I manage to muster is that I think its morally appalling that a country with as many resources as ours cant seem to provide basic healthcare for all of our citizens.

As far as debating the whys, wherefores, and hows of making the system better, I decided to leave that to others.

The most important thing, they told me, is to get up from your desk and move around every 1/2 hour. Take your eyes off your computer screen and gaze into the far distance. Drink a glass of water. Some computers have alarm clock functions which can be set to remind you to get up. If you don't have such a function there are shareware programs you can download which will act as a timer (there are many to choose from, go to www.shareware.com and search for "timer" and you'll see a large selection of free timers you can run on your computer).

Stay aware of your posture while you are sitting at your desk working and observe your attitude about task completion. It is as important to take care of the "tool", your body, as the task.

And, for heavens sakes, never eat your lunch at your desk during your lunch break do an activity that involves physical exercise: walking, go to the gym, shopping include full body stretches in your daily activity, emphasize the upper body stretch before you go to sleep at night.

Watch your sleeping position. Never curl up your wrists or put your arm under your head when sleeping on your side. See that you have the right pillow height for sleeping. Your neck should be supported.but too many pillows could again create problems you want the head to rest comfortably, so the neck should be in line with the rest of the spine. Also, check that your work station is set up correctly. Monitor screen should be eye level or below eye level. New keyboards and mouse designs can help prevent strain.

Do these Yoga suggested exercises and stretches. Tough as they may sound, they work!

Full body stretch at the wall & stretching your shoulders

Stand up facing the wall and reach your fingers up as far as you can. While you stretch up also stretch down by placing your feet firmly into the floor. Firm up your legs, extend the side of the torso and bring the shoulder blades towards the wall. Breathe fully as you stretch, walking your fingers up the wall.

Move little away from the wall so that your torso is diagonal to your hips and press both palms into the wall equally. Press into the ground with your feet, firm up your legs and release your tailbone away from the wall. Lift up the ribs and let your head drop slightly. You can also do this with the back of a chair. Place your hands on the chair and walk back until your torso is extended parallel with the floor. Firm up the legs, lift up your abdominal muscles and lift the ribs while releasing the spine, tailbone away from the chair and top of the spine towards it.

Forearm and wrist

Place the right palm at the wall, spreading your fingers equally. Extend your elbow and press the palm fully into the wall. Wait a few breaths and then turn your head to the left, bringing the tip of the right shoulder blade in towards the front of your body. Hold and breathe.

Extended full body stretch

Take your arms out to the sides with the palms facing down. Extend your fingers and stretch through the elbows. On an exhale rotate your shoulders back and bring the palms facing up.

On your next exhale bring the arms up overhead with the palms facing each other. Again, press the feet into the floor and firm up your legs, stretch the side torso. After a few breaths, interlock your fingers and press the palms up to the ceiling, stretching the fingers and palm open. Hold this stretch and then, on an exhale, curve to the side . Repeat on the other side. This can also be done seated at your desk. If you are seated, make sure to press the thigh bones deeply into your chair as you stretch up.

Your sitting posture

Practice sitting with an upright torso, the sides of the torso extending and the head resting comfortably on the neck. Bring your hands down to the seat of the chair and roll the shoulders back, bringing the shoulder blades into the back.

Some of the following poses can be done either standing or sitting. If you are seated, move forward on your chair and place your feet firmly in the ground, press your thigh bones into the chair and extend your torso upwards with your shoulders dropping down. If you are standing, remember to keep your feet planted firmly in the ground and your legs strong.

Opening your chest

Interlock your fingers behind your back with the palms facing the torso. Roll the shoulders back, but keep the ribs from poking forward. Stretch your elbows and arms on the exhale and hold it for a few breaths. On the exhale, bend your elbows and bring your wrists to the right side waist, gently pressing the right elbow towards the left. Release and do the other side, then repeat still again with the fingers interlocked with the opposite thumb on top.

Opening your mid-back

Hug your body, placing the right hand on your left shoulder and left hand on your right shoulder. Breathe into the area between your shoulder blades. On the exhale, bring the lower arms perpendicular to the floor, the palms facing each other. Stretch the fingers up, and on the next exhale, raise the elbows up to shoulder height. Hold for a few breaths and then repeat on the other side.

Twisting your torso

With the feet planted firmly in the ground, and the thigh bones pressing into your chair, exhale and lift and turn the belly to the right. Let your hands help you turn by pressing into the seat or the back of the chair. Gradually increase the twist and let your eye gaze turn to the right around your shoulder. Repeat to the other side. Remember to keep breathing slowly and deeply as you twist.

Stretching your fingers

Place the index finger on the edge of your desk, keeping your wrists straight. Gently push into the desk and hold for a few breaths. Repeat with all the fingers except the thumb.

Its not that Im apathetic or uninformed. I just dont seem to feel compelled to engage in debate anymore. It feels to me like a non-attachment to ideas anyway, that was my random musing for the day.

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