Carpal Tunnel Syndrome? Try this 5-Min Pain-Relief Routine
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- čas přidán 27. 07. 2024
- PDF pose chart here: www.yogabody.com/carpal-tunne...
Do you have wrist pain, numbness, or weakness that runs down into your first three fingers? You might be suffering from carpal tunnel syndrome (CTS) and if so, this video is for you.
Carpal tunnel syndrome is one of the most common nerve conditions, often caused by repetitive stress and inflammation that impinges the median nerve inside your wrist. Office workers, trades people, hair stylists, and massage therapists are particularly at risk. If you haven’t had a formal diagnosis, there are a couple of simple self-tests in this video that will help you get a clearer picture.
Carpal tunnel syndrome often resolves itself, but you can accelerate the healing process with the self-care tips and corrective exercises in this video. This simple routine works on mobilizing your wrist, strengthening the muscles, and positively stressing the ligaments and tendons of that carpal tunnel region. Let’s get started!
VIDEO CONTENTS
00:00 Carpal tunnel syndrome
00:18 Self-tests
00:25 Phalen’s test
01:06 Tinel’s sign
03:13 Safety
03:28 Anatomy
06:45 Corrective exercises
07:42 ROMs
09:04 Traction
10:33 Loading
13:25 Self-care tips
DISCLAIMER - this video is for educational purposes only. Please be careful with these self-care exercises. If your pain level is at a seven out of ten or higher before you even start, skip them and go see a doctor.
ANATOMY
The carpal tunnel is a narrow, rigid passageway of bones and ligaments at the base of your hand. The median nerve, which controls sensation in your thumb, index, middle, and part of your ring finger, and several tendons, run through the carpal tunnel.
Carpal tunnel syndrome occurs when the median nerve becomes compressed, leading to symptoms such as numbness, tingling, and weakness in your hand and fingers.
EXERCISES WE'LL LEARN
1) Wrist flexion, extension, and circumduction
2) Wrist traction
3) Wrist loading
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#CarpalTunnelSyndrome #WristPain #WristExercises
most of my pain is on the top part of the wrist. opposite side. can't do pushups properly bcuz of it. It just suddenly started one day when I was having inflammation in my shoulders, arms and hands and fngers. all have improved except my wrist for some reason.
you might find this video more helpful czcams.com/video/-CaHKkr1ZHg/video.html
great video Lucas ,I was diagnosed with severe bilateral Carpal Tunnel Syndrome in 1998 and was told surgery was about the only option for me by the specialist and referred me to a surgeon who told me there are alternatives to the surgery, which usually means it returns without the patient doing self care exercises to keep it strengthened, I purchased a book called Conquering Carpal Tunnel and was the best $25 i spent on myself and the splints are a very key factor in helping heal yourself ,when i started yoga in the 2007 it flared up bit during practice and my yoga teacher gave me exercises like these to do at home/work when i had time, and they all helped me feel more comfortable, I also have arthritis in a few fingers, very minor, i stopped doing these things that helped since 2018 and ouch is the easiest way to say it ,and have started slowly doing them again and i sleep on my side which is where most of the damage/pain occurs, the splints are helping and being in my 60's mobility is important, I do not wish to lose any of it, been following you since 2009 👍
I have been in pain these last couple of weeks. Out of nowhere it started to hurt really bad, to the point it will wake me up at night. I did not know what it was but did not go to the doc too. This video popped up out of nowhere and I had an intuitive nudge to click on your video. Tried the exercises and felt instantly better, now I know what I am having and what to do with it. Thank you so much!
Hope it helps!
Been suffering from Carpel Tunnel for about few months because of pregnancy. This has helped a TON. I've also stopped holding my phone with one hand and I solely used it on my lap or on a table because that extra weight has worsened my fluid retention and circulation. Thanks a ton!
Amazing poses to ease the pain! The de-stress and release was great!
I’m so glad I watched this. I have been noticing tingling in my thumb and pointer finger and had a masseuse recommend some carpal tunnel stretches for my tight traps. I think I have very early signs of carpal tunnel. Will incorporate these mobility exercises during my day. Thanks!
Thank you, needed this Video 😊
So pleased I found you Lucas. Recently diagnosed with carpal tunnel and RA. No exercises suggested, only the splint for night time. I will definitely download the PDF and re-watch to properly execute the series of self care: stretch & strengthening for my wrists. Thank you :)
Perfect! thx
Glad you like the video!
-YOGABODY Team
For me, it went completely when I quit almost all carbs and fixed my background generalised inflammatory state
thank you! looking for your de quervain feature!
Do the exercises help for both carpal as well as cubital tunnel syndrome?
Thanks! Love your videos. Do you have a link or can direct me where I can get that particular wrist support?
I appreciate your videos, they are informative and well-presented. I was wondering if you could share some tips or exercises on how to manage the habit of cracking one's hand knuckles. I have developed this habit over time and now find that if I do not crack my knuckles, it causes discomfort and at times, even pain. It has become a bit of an inconvenience and I would greatly appreciate any advice you may have.
Thanks for the suggestion. I will do a video... .short answer is probably not bad, but I wouldn't do it habitually.
The sub titles are blocking your hands
❤️🙏❤️
I need help with my shoulder. Can hardly reach back. Hurts in from clavicle...
I did Lucas Happy Back Challenge and it literally changed my life from a pain point for the better. I no longer have any back crunching pain and my shoulder flexibility has increased 10 fold. I can recommend his course hand on heart. There's so many mini movements in the challenge and with different modifications so it's accessible to everyone. The more challenging movements for my own body I stay at the option 1 level and I'm happy with this, I've manged to get to option 3 with a few now, work in progress. You have the recordings to watch back in your own time also which is a huge benefit. Check out his website.
@Suzi he did a video on shoulder about a month ago that may help. Feel better.
Thank you! Do you have exercise for trigger finger please? After two rounds of cortisone injections, 4 months apart, the medico is advising surgery. I will avoid surgery if I can help myself at home.
Vit B 6. might help
I am a yoga practiotioner and my carpal syndrom now moved to my elbow and shoulders. Applying pressure seemsto make worse…
3 years ago I got swelling and pain in my left writs. I couldn't move it much at first, and most movemements would hurt like hell, especially putting my wrist down. The dr gave me acidi borici to put on my wrist and a cream for the pain. I did and X-ray, it was all okay. The swelling went away and the pain got better. But for months later, if I put pressure on my hand, like holding my head etc, it would hurt. Even now, if I put pressure, it can hurt (sometimes little, sometimes a bit more). Can this excercises actually fix something that's SO OLD???
I had my husband watch this for his carpa tunnel and he tried to access the pdf but there is no pdf. Once you sign in it just links to your courses. How do we get the pdf? Thank you.
It's my right wrist & both thumbs right now that are rickety (wrist. bad posture using grocery store broom) & kinda majorly sore (thumbs [& right knee]. took a bad fall forward on rough surface a few weeks ago), respectively
Give it a try, start slowly and see how you feel afterward!
- YOGABODY Team
I don't feel any different doing the tests you showed. However when bending my elbow to my bicep, especially when washing my shoulders I very quickly feel worse numbness on my thumbs.
What does it mean if you get worsened numbness on your thumbs from bending your elbows like this?
I have that in my foot. 🤷♀️
Different thing anatomy of foot / ankles is not the same.