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Guide to Carpal Tunnel Yoga Exercises

From Dr. Z - Carpal tunnel syndrome specialist

Carpal Tunnel Yoga Exercises

Carpal tunnel yoga exercises are an effective way to eliminate the symptoms of carpal tunnel syndrome. In fact, the National Institutes of Health (NIH) recommends yoga as one of it's nonsurgical "go to" remedies for this disorder.

But you don’t need the NIH to tell you what most yoga practitioners already know. That is, when practiced regularly, yoga can eliminate carpal tunnel symptoms like pain, numbness, tingling, burning, and shooting electric shocks. It can also reverse hand weakness. The well-documented psychological benefits of yoga are an added bonus to this remedy.

As you'll see below, carpal tunnel syndrome isn't merely a problem in the wrist joint. That's just where the problem ultimately settles. Instead, unbalanced or misaligned forces in the entire upper body contribute to the health of your arms and hands. And it's these upper body forces that must be brought back into normal alignment in order to eliminate carpal tunnel syndrome.

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Signs of carpal tunnel syndrome

Carpal tunnel syndrome is a neurological disorder affecting over 5 million Americans. It happens when the tendons in your forearm become irritated and swell.

All this happens inside a canal deep within the wrist joint. The canal is called the carpal tunnel (hence the name of the disorder). As the tendons swell, they crush the median nerve lying adjacent to them.

What it feels like

The crushed median nerve is what causes all of the signs and symptoms of carpal tunnel syndrome. These symptoms are felt on the palm side of the hand and in the first 4 fingers (never the pinky finger). Symptoms include hand or finger:

pain
numbness
tingling (pins & needles)
burning
soreness
weakness (loss of grip strength)
shooting electric shocks

Who gets it

When carpal tunnel syndrome first begins, symptoms generally are felt only at night, while trying to sleep. As it progresses, symptoms also appear during the daytime.

Exactly what causes the underlying tendon inflammation is debated by doctors and scientists. But we know that people who engage in rapid, forceful or repetitive hand and finger activity are most likely to get carpal tunnel. Other harmful activities include repetitive gripping and pinching, or using vibrating tools. (See the full list of harmful activities here.)

This is why hairdressers, builders, cashiers, guitarists, housekeepers, fine artists, janitors, graphic designers. and assembly line workers are all at high risk for getting this disorder. In fact, the CDC recognizes dozens of occupations that are at high risk for getting carpal tunnel syndrome.

What's clear is that tendon stress and strain causes the inflammation that results in carpal tunnel syndrome. Therefore, getting those tendons healthy and lubricated again will eliminate the inflammation and swelling. Doing so will then resolve carpal tunnel symptoms.

How carpal tunnel yoga exercises help

There has been little-to-no research comparing yoga to anything other than conservative carpal tunnel treatment like splinting. But even then, multiple clinical trials have demonstrated that yoga is more effective than wrist splinting when assessing patient symptoms and hand function. (sources 1, 2, 3)

The yoga poses and exercises below have been compiled from 3 primary sources:

Professional yoga instructors who teach pain relief therapy
The available therapeutic literature about treating carpal tunnel syndrome
Distillation from my own conversations with patients over decades who successfully used certain yoga exercises

The key to success using yoga as a carpal tunnel therapy is to never stress your wrist joint. Instead, make sure your wrist goes through its entire range of motion without undue stress.

Common to all of these exercises, poses, and maneuvers is:

strengthening the flexor muscles and tendons
stretching the flexor tendons
breaking restriction on flexor tendons
facilitate gliding of flexor tendons
facilitating upper body tissue alignment
encouraging upper body blood circulation

Specific yoga poses and stretches

If your carpal tunnel symptoms are severe you will want to begin with poses that don’t exert too much weight on your wrist joint. You can work up to more difficult poses gradually, as you build up strength.

You should perform all of these exercises on the floor, preferably on a yoga mat. Also choose a quiet place with no external sounds or distractions.

1. Cat & Cow

The rationale for this exercise is easy to understand. Upper body forces are an important factor in acquiring carpal tunnel syndrome. A slouching sitting posture, for example, easily contributes to getting carpal tunnel.

Unbalanced forces in the upper body are almost always transmitted to the shoulders, arms, and hands. This then, can unbalance the forces responsible for maintaining the proper pressure on your median nerve.

When unbalanced, those forces go unchecked, and internal wrist joint pressure increases. The median nerve gets crushed as a result. This is why when treating carpal tunnel, yoga - including the Cat & Cow pose is so effective.

STEP 1

Study the picture. Starting on all fours, make sure your wrists are directly underneath your shoulders. And make sure your knees are underneath your hips.

STEP 2

Close your eyes and breathe normally. In your mind’s eye, see your spine as a line that connects your shoulders to your hips. Now imagine that line extending forward. It extends outward through the top of your head. It also extends backwards through your tail bone.

STEP 3

During inhale: Curl your toes and drop your belly. Gaze up toward the sky. Start the movement from the rear and going forward. Your neck is the final part that moves.

During exhale: Release the tops of your feet to the floor. Make your spine round, like an angry cat. Release your head downward. Gaze toward your navel.

Repeat this Cat & Cow exercise upon each inhale and exhale. Match each movement to your breaths.

Remember, upper body health is important in the overall healing process. So don't forget this key upper body exercise to treat carpal tunnel. Yoga routines should always include it.

2. Lotus pose

Most people believe the Locust Pose only focuses on the lower body. But in reality, like most yoga poses, it requires total body commitment to execute properly.

And as a carpal tunnel yoga exercise, it's tremendously beneficial. It mainly helps facilitate upper body circulation, particularly through the arms, hands, and fingers.

STEP 1

Be sure your palms are face down and elbows are bent at 90 degrees. Bent elbows will balance forces in the wrist more effectively. Straight elbows will make this exercise less effective for treating carpal tunnel syndrome.

STEP 2

Sit on the floor with both legs extended, arms resting at your sides, and spine straight. (“Seated Staff Pose”)

STEP 3

Bend your right knee and bring it to your groin. Now bring your left foot to the top of your of your right foot. The top of your left foot should be resting on your right foot.

STEP 4

Bring your knees together as close as possible. Push your groin toward the floor and sit up straight.

STEP 5

Rest your hands on your knees, keeping your palms facing upward. Then bring your hands into “Gyan Mudra”. This is done by extending all of your fingers, and then bringing your thumb and index fingers together to create a circle.

STEP 6

Now relax and bring your gaze to your "third eye". Hold this position for one minute. Alternatively, you can hold it for the duration of a meditation.

STEP 7

Very slowly release the pose by extending both legs together, along the floor with toes pointed up.

Then repeat the exercise with the opposite leg on top and for the same amount of time.

Release the pose, and then lie back with hands and legs slightly extended ("Corpse Pose") for several minutes. This will allow blood to redistribute, especially in the upper body.

3. Upward facing dog

This pose will strengthen the wrist joints and also stimulate arm and hand circulation to relieve carpal tunnel. Yoga routines should incorporate this pose as often as possible.

STEP 1

Start by lying on the floor, face down, with your legs extended out behind you and spread apart by a few inches. The tops of your feet should be resting on the mat. Make sure to not tuck your toes because it will stress your spine.

STEP 2

Put your hands on the floor alongside your waist or lower ribs. Point your fingers forward. Hold your elbows in and close to your ribs.

STEP 3

As you inhale, press your hands into the floor and straighten your arms. Lift your torso and legs a few inches over the floor. Keep your thighs firm and turned slightly inward.

STEP 4

Push your tailbone toward your pubis and lift your pubis toward your navel. Make your hips narrow but don't harden your buttocks.

STEP 5

Firm up your shoulder blades against your back and push the side ribs forward. Lift through the top of your breastbone but don’t push your front ribs forward. (Doing so will only harden your lower back.) Look straight ahead or tip your head slightly back. Be careful to not compress the back of your neck or harden your throat area.

Hold this position for 15 to 30 seconds and breathe easily. Then relax back to the floor. Allow circulation to normalize again.

As with the other exercises above, it's important to see this as a carpal tunnel remedy not because it necessarily directly attacks problems in the wrist. Rather, it enhances the balance and unity required of the entire upper body in order to bring healing to the wrist - and specifically to the carpal tunnel space.

4. Bharadvaja's twist

Bharadvaja's Twist provides similar benefits as described above for addressing carpal tunnel. Yoga routines should always incorporate this to increase circulation as well as bring unbalanced forces into alignment.

Performing this exercise transmits balance back to the arms and hands to create a better environment in the carpal tunnel canal, deep inside the wrist joint.

STEP 1

Sit on the floor with your legs stretched out in front of you. Shift onto your left buttocks. Now bend your knees and bring your feet near your right hip. Rest your right ankle on the arch of your left foot.

STEP 2

Upon inhale, lengthen your spine. Twist your torso to the left with an exhale. Place your right fingertips on the floor behind you. Then tuck your right hand under and to the left of your left knee.

STEP 3

Now wrap your left arm behind you and grab the upper part of your right arm. Lengthen with each inhale. Then twist deeper with each exhale while gazing over your left shoulder. Hold this pose and take slow and deep breaths.

Exhale and slowly unwind. Then switch sides.

More than the other exercises, performing this is proportional to the ability of the practitioner. The most important thing to remember is to not push your physical limits until your body is ready.

5. Prayer position

The Prayer Position (or stretch) is one of the simplest and easiest poses to treat carpal tunnel syndrome. Yoga routines should include this exercise as often as possible.

That's because it directly attacks the flexor tendons. Stretching them in this exercise will lubricate tendons, and also eliminate adhesions and restriction which cause carpal tunnel in the first place.

STEP 1

Sit comfortably and press your palms together in front of your chest. Your fingers should be together and pointing upward as if in prayer. Keep your elbows close to your body.

STEP 2

On exhalation, slowly raise both elbows as high as you can. Make sure to keep your palms at the same level all the time. Feel the tendons stretching in your forearm and wrist joint. Hold this position for a few seconds and then drop you elbows while exhaling.

Repeat this once again. After each one, drop your hands to your sides and shake them out. If your hands feel warm it's an indication that you're getting good blood circulation in the extremities.

As you continue with your yoga practice you will notice a gradual ability to achieve higher elbow elevation. As far as relieving carpal tunnel, yoga routines incorporating this exercise are among the most effective you can use.

6. "Stop" position

Another direct attack on the flexor tendon adhesions is the "Stop" position exercise.

STEP 1

Hold your right hand stretched straight out in front of you at eye level. Then raise all fingers upward and together, as if you’re saying, “Stop!”

STEP 2

Reach out with your left hand and pull back on all of the right fingers. Pull forcefully but gently. You should feel the tendons stretching at the base of your hand, wrist, and forearm.

STEP 3

Hold this position for 5 seconds, then release. Drop you hand to your side and shake it out vigorously. If it feels warm it’s because blood is flowing throughout your hand.

Repeat this exercise once more. Then switch hands and repeat for the left side.

This exercise is an excellent addition to your routine for fighting carpal tunnel. Yoga sessions should include it whenever possible because it stretches tendons from the fingers to the forearm muscles in one simple maneuver.

7. Finger interlace position

While this exercise is great for fighting carpal tunnel, yoga routines don’t typically include it. But it's as crucial as the "Stop" position exercise above. The difference is that tendons are stretched slightly longer and tighter.

STEP 1

Directly in front of your chest, interlace your left and right fingers. Next, rotate both wrists so that your palms are facing forward.

STEP 2

Now extend your hands out straight in front of you. Try to keep your elbows straight.

Feel the tendons stretching in your fingers, wrist, and forearms. Hold this position for 5 seconds. Then drop your hands to your sides and shake them out. Repeat once again.

Feeling warmth in your hands means you have good blood flow through them. You also might feel a "residual" stretch for several minutes afterward. That's because your stretched tendons are slowly returning to their normal (pre-stretch) length again.

8. Thumb stretch exercise

Thumb stretching is hugely important for fighting carpal tunnel. Yoga routines typically do not include it. But it should be a vital part of your regimen.

That’s because the thumb is the most affected finger when it comes to this disorder. So making sure it’s stretched and well lubricated is important.

STEP 1

Grab your thumb and gently pull it back as far as it goes without causing pain. Hold it for 5 seconds and release.

STEP 2

Grab your thumb again and rotate it like a helicopter blade. Rotate in one direction several times. Then reverse and rotate in the opposite direction several times.

Switch hands and repeat this thumb exercise. You might hear or feel popping as you move your thumb. This is normal.

Conclusions

A regular routine of carpal tunnel yoga exercises will both prevent this condition and also eliminate symptoms if you already have them. (Check if you have them here.) As with most nonsurgical therapies for carpal tunnel syndrome, you must commit to a full regimen of these exercises at least once per day. And if your symptoms are mild or moderate (check severity here) these yoga exercises should gradually dissolve symptoms within 6-8 weeks. More severe symptoms will require more aggressive therapy.