Carpal Tunnel Syndrome & Repetitive Stress Injuries

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Hi Eloise and everyone, thought you might enjoy this... Also

remember to check out S-A's links, I have several good sites on

carpal tunnel listed...

Be Well,

Misty L. Trepke

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Carpal Tunnel Syndrome & Repetitive Stress Injuries

by Ellen Serber

 

http://www.mydailyfidylyoga.com/yoga/rsi.html

 

Carpal tunnel syndrome and repetitive stress disorders are

preventable. The best possible scenario is never to develop

symptoms, to work intelligently and to respect your body's needs.

But if trouble does begin it is extremely important to act

immediately, before the symptoms become a big problem. Pain and

burning are the #1 indicators that something is wrong. 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.

 

Checklist for Prevention:

 

The most important thing to do 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

http://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.

 

Do not 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.

 

Observe your sleeping position. Don't curl up your wrists or put your

arm under your head when sleeping on your side. Make sure that you

have the right fidyl pillow height for sleeping. The neck should be

supported, but too many pillows will create problems as well. You

want the head to rest comfortably. The neck should be in line with

the rest of the spine.

 

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.

 

Develop an exercise program that includes upper body strength, so

that you can sit comfortably in an upright position without

slouching. The program must also include exercise for flexibility, to

stretch out the contracted muscles of the wrist, arm, shoulder, neck

and upper back.

 

If pain persists, go to a competent health-care professional who is

experienced in treating carpal tunnel and repetitive stress

disorders.

 

Exercises

 

Here are some yoga-based exercises which you can do in the office

during the course of the day to help prevent carpal tunnel and

repetitive stress injuries. Hold the positions for a few breaths and

let the stretch increase but do not force it. The most important part

of each exercise is to become aware of your body and your breathe.

 

1. Full body stretch at the wall & Stretching the 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.

 

2. 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.

 

3. 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.

 

4. 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.

 

5. Opening the 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.

 

6. Opening the 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.

 

7. Releasing the neck

Shrug the shoulders high up to the ears and then release and drop.

Repeat at least 3 times.

 

8. Releasing the side of the neck

Sit forward on the seat of your chair with your feet planted firmly

in the floor. With your right hand reach back to the seat back or

the rear of the seat itself. Extend the torso and drop the chin into

the chest. Pull diagonally to the left and place your left hand on

the right side of your head, gently pulling the head away from the

right shoulder. Hold and breath, stretching from the base of the

skull to the shoulder. Repeat to the other side.

 

9. Twisting the 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.

 

10. Stretching forearms

Bring your palms together in front of your chest in a prayer position

stretching all the fingers fully. Relax your shoulders. Slowly

stretch the heel of your palms down until they are the level of your

wrists. If you can do this stretch without discomfort you can

increase the stretch by moving the hands over to the right and

holding for a few breaths. Repeat to the left. Stretch slowly and

carefully, observing the sensations of your forearm and wrist.

 

11. Stretching the wrist

Make fists of your hands and place them, thumb up, on the desk top .

Support your lower arm on the desk. Slowly stretch the fist to the

right, without moving your lower arm, and then to the left.

 

Lift your arms off the desk top and make slow circles with your

wrist, keeping your hands in closed fists. Circle both directions.

 

Release your fingers and place them, tips up, on the edge of your

desk. Press into the desk with the fingers. Try this first with the

fingers together and then spread apart.

 

12. Stretching the 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.

 

13. Stretching the thumb

Place your right palm on the desk top with your wrist straight. Relax

 

all your fingers. With your left hand slowly stretch the right thumb

away from the forefinger. Hold for a few breaths and then release and

do the other hand.

 

14. Shaking out tension

Shake out your wrists and arms, letting them dangle from your

shoulders.

 

Rotate your shoulders forward and back.

 

15. Relax the eyes and breathe

 

Turn your head right and left, looking into the far distance with

your eye gaze. Close your eyes and take some deep, slow breaths with

your belly soft.

 

Now that you've done these exercises, try our Everyday Yoga

exercises, too.

 

Ellen Serber is a yoga teacher, certified in the Iyengar tradition

and a Tai Chi Chu'an teacher, certified by Sifu Kuo Lien Ying. She

has been teaching in Northern California since 1970. Her writing has

appeared in Somatics, Yoga Journal and International Journal of Yoga

Therapy.

 

Daniel Will-Harris is the editor of eFuse.com. He is a writer and

designer whose work can be found at his Web site. His site features

TypoFile Magazine and EsperFonto, the Web's only typeface selection

system.

 

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