Recognizing RSI
You may have heard of Carpal Tunnel Syndrome – a condition caused by the compression of the median nerve in the wrist… it causes pain, numbness, tingling and weakness of grip. This is just one type of RSI. There are others such as edema, tendonitis, golfer’s elbow and many more. These are all disorders of the musculoskeletal system caused by forceful exertions or repetitive actions, prolonged periods in the same position or awkward sitting positions, mechanical compression and so on.
If you say something along the lines of my job is killing me, this may be the literal truth! As gadget use has increased, we have seen the increase of such repetitive stress injuries in the arms, hands, neck and shoulder. If you recognize symptoms such as weakness of extremities, discomfort, frequently occurring pain and tingling, these yoga positions may bring relief.
Yoga aasans to help you strengthen your wrist joint and prevent RSI
As usual there is yoga to the rescue! The first few aasanas will help strengthen your wrist and some more stretches and exercises below will help to prevent repetitive stress injuries.
Ardha Parshva Hastasana or the sideways hand pose – Standing an arm’s length away from a wall, your palm needs to lie flat on the wall with your arm at 90 degrees from your body. You should feel as though you’re trying to push the wall away in a way that works your wrist.
Urdhva Baddhanguliyasana or the bound, upward finger pose – This pose needs you to sit or stand up, clasp your hands with the fingers of both hands laced with each other. Stretch them outward in front and then up above the head to feel the wrists come into play. You can do this seated at your desk at any time.
Urdhva Hastasana or the upward tree position – In standing position, you are required to raise your arms up with the palms and then the fingers of both hands pressing together.
Ananda balasana or the happy baby pose – it does actually make one look like a baby, but can have many beneficial impacts. Lie on your back with your thighs parallel to your torso and feet facing upward. Catch hold of your feet with your hands to strengthen the wrists, groin, spine and back area.
Bhujangasan or the cobra pose – I recommend this pose for many reasons including the improvement of spinal flexibility. It helps to reverse some of the ill effects of being seated for long periods and perhaps a bad posture as well. A small variation can help strengthen the wrist joint to a great extent. Instead of keeping your palms in line with your chest, place then a little lower by the waistline with the fingers facing away from the body. Continue to raise yourself just like in Bhujangasan, hold, and then slowly and carefully go back down.
When you have time, do some stretches while seated at your desk.
- Rotate your neck in circular motions to free up and relieve the muscles in the area so they don’t feel cramped and restricted.
- Do some ankle rotations with your foot stretched out below your desk at any time; no one needs to know!
- Rotate your shoulders in circular movements – you will feel the relief from the stress of sitting still for long periods.
A five minute break every couple of hours will have a salutary effect on your musculoskeletal health and will help to prevent repetitive stress injuries.