Five minutes a day can help anyone get the benefits of yoga, says Marian Garfinkel, doctor of education, senior Iyengar yoga instructor, and lead author of a promising study on the effectiveness of yoga for carpal tunnel syndrome. Carpal tunnel sufferers who attended an eight-week, twice-weekly yoga class had less pain, greater flexibility, and a stronger grip than those who wore a wrist splint, the standard treatment for the condition. Whether your hands hurt because of too much time at the computer keyboard, other repetitive stress injuries, or even a chronic illness such as arthritis, "A few simple stretches can really help," says Dr. Garfinkel. She recommends the following three exercises to help you get started.
Overhead arm extension (urdhva hastasana)
Do this first thing in the morning, or as a break during the day.
Stand straight, with feet parallel and arms at your sides: a posture that promotes blood flow to the hands. Stretch your arms and fingers straight out in front of you, palms facing the floor. Keeping the arms and elbows straight, slowly raise your arms over the head to the 11 o'clock and 1 o'clock positions, inhaling through the nose. Be sure to keep your throat and shoulders relaxed. Lift the sides of the body, keeping the shoulders away from the head. Maintain for 15 to 30 seconds, breathing in and out through the nose. Exhale and lower your arms to your sides. If you feel the blood flowing through your hands, says Dr. Garfinkel, it's a sign you've done the exercise correctly.
Trunk extension (dandasana)
A good exercise for the office or anywhere you're seated.
Sit on a chair with your trunk upright. Place your hands at your sides and press the palms into the seat, taking care not to tense your shoulders or neck. Press shoulder blades into your back, moving the shoulders back and down. Hold this position for 30 seconds, breathing in and out through the nose. Relax, then repeat. Spreading the chest and shoulders, Dr. Garfinkel explains, also has benefits for the wrists and hands.
Chair twists (bharadvajasana)
A more advanced position, also effective for back and neck pain.
Sit sideways in a chair, with the right hip and thigh towards the chair's back. Keep the knees and feet together, with the heels aligned under the knees. Stretch your trunk upward and pull the shoulders back. With knees together and feet on the floor, turn your trunk towards the right and place both hands on the back of the chair. Pull with the left hand, bringing the left side of the body toward the back of the chair; at the same time, push with the palm of the right hand, moving the right side away from the chair back. Turn the body, then the head, and look over your right shoulder. Hold for 15 seconds. Relax. Repeat on the left side.
For additional information: Journal of the American Medical Association, 11/11/98. Dr. Marian Garfinkel teaches the Iyengar method of hatha yoga, which stresses precision and alignment; E-mail email@example.com. Contact the B.K.S. Iyengar Yoga Association (1-800-889-YOGA; www.comnet.org/iynaus) for a list of certified yoga instructors.
For more on vitamins, herbs, and other therapies for painful wrists, see our library entry on Carpal tunnel syndrome.