When performing any of the exercises listed below, it is important to stop immediately if you experience any pain. Try to avoid the latter-both on and off the mat.There are a variety of exercises and stretches a person can perform to relieve the symptoms of carpal tunnel syndrome. There is a balance between finding your edge and going past it. Never practice-or work-to the point of pain. This may inspire the teacher to introduce new postures or customize existing ones for your benefit. If you’re in a yoga class and your teacher questions what you’re doing, just say you are stretching tense muscles. In Warrior I, try the same exercise with your arms that I mentioned earlier: Palms facing inward, slowly lower your arms to your side and raise them back up. Your body will thank you by staying healthy and limber, which can prevent injury. Stay until your arms shake, and the blood flows to your head. Hold for as long as you can and be sure to repeat on the other side, taking care not to lock your arms. I then flex my hands (fingers pointing toward the floor) and breathe into the pose as I lunge deeper. Adjustments can always be made to your level of comfort and experience on the mat.įor example, when in Warrior II, I turn my palms up instead of down. If you already have an injury, be sure to let your teacher know. However, I strongly recommend practicing with a good teacher initially to prevent injury and to learn good alignment.
If you are unfamiliar with any of the following poses, you may want to visit and do a search for an illustrated, step-by-step demonstration of each asana. Over the years, I’ve learned to customize my time on the mat to alleviate pain and prevent further injury. You also get to use really cool props like blankets and yoga bricks, which make for a gentler experience on the mat. Practitioners of Iyengar yoga are alignment savvy, and your instructor will be sure to be watchful over you to avoid injury. An Iyengar instructor would be great for a beginner. If you don’t already have a steady yoga practice, I recommend giving it a try.
And if it does not cause pain, you can extend the hand toward your body and breathe into your wrist, repeating with the opposite hand, holding each of these for several seconds. You can also flex a finger at a time and breathe into each finger.Take deep breaths while holding the stretch. Take one hand and apply gentle traction to the other hand, flexing it away from your body.Place a rubber band around your fingers and thumb and slowly open and close the rubber band. If this feels good, continue a few more times. Repeat this with your hands flexed up toward the ceiling. Slowly lower them to your side and then slowly raise them back overhead. Lift your arms up overhead, palms facing inward.Flex your hands (fingers point toward ceiling) and roll them backward 10 times and forward 10 times. Then extend your arms out to the side.Stand up and roll your shoulders backward 10 times and then forward 10 times.I promise you’ll be more focused and better able to meet your target afterward. On deadline? Breathe deeply while you do these. I recommend doing them throughout your workday as a preventive measure. Here are some exercises that I’ve found helpful. Any repetitive activity can put you at risk for injury.Ĭomputer users - and that includes editors and writers - are at risk for repetitive stress injuries and should take regular breaks to stretch.
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