arccess2011
Dołączył: 12 Lis 2010
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Skąd: England
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 Wysłany: Śro 11:51, 01 Gru 2010 Temat postu: Exercises For Your Hands to Relieve the Pains of C |
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First,[link widoczny dla zalogowanych], let your whole arm stretch away from your body. You can do that while sitting, standing or even lying down, just make sure you stay relaxed.
The following exercises are intended to help preventing the carpal tunnel syndrome or lessen its painful effects on the patient. In order to gain most benefit from it, start with relaxing your body from the top of your head to the tip of your toe, feel the body completely, and then take a moment to look deeper into your body, into your entire wrist and hand.
Let your arm expand away from your torso more and more, do it very slowly to let your entire awareness follow that expansion.
Again: Don't overexert yourself, don't reach your limit,[link widoczny dla zalogowanych], stay safe and move gentle. Take your time, make sure, you relax deeper into your body.
So when you feel more at ease and calm within yourself, start with the following movements.
Then, the next step of the carpal tunnel exercise will focus on the reverse movement after the stretching part.
Imagine your whole arm is like a balloon getting pumped up.
Feel your breathing again, before you start a new stretch.
Then feel into your wrist and hand, let especially this 2 parts of your body take part in the stretching. Let go of any tension inside your joints. Finally you reached your limit of flexibility and you reverse the stretch, let your arm come back to its original condition and stay there for a while.
Feel deeper into that stretch, it should always be gentle and not cause any additional pain.
This carpal tunnel exercise is a gentle combination of physical and mental practice.
Don't try to force that carpal tunnel exercise to do anything, especially not to undo any pain, incline to visualize your tissue,[link widoczny dla zalogowanych], or even better, feel your tissue while slightly stretching.
Feel the space between your fingers and relax there, then feel the entire hand:
If you want to learn more about this carpal tunnel exercise, join a Qi gong or Tai Chi class to deepen your knowledge, to create a certain body consciousness, that allows you to really relax the nerves deeper within the carpal tunnel.
So to make that carpal tunnel exercise most effective for you're benefits, do at least 10 very relaxed loops, start with the " opening " part and then take the " closing " part to merge both parts into one nice movement, do it fluently without stops.
This time you don't want to just passively relax the arm back to its original position, but to " suck in " the space of your joints. Your fingers and hand is closing by that movement, as you would build a fist, but again: do it very slowly, imagine your hand will catch a ball in slow motion, so you can stay alert of every single inch of the " reverse " part of the exercise, which I call the " closing " part.
Is there any tension or pain? Relax there and breathe in deeper, let the deeper inhalation affect your hand and your wrist, let your breath seep into your hand, in order to release any tension there.
Do at least 5 loops of this carpal tunnel exercise and make sure you relax more with each round. That is very important. Do not overexert yourself.
That stretch is meant to be a very tender " opening " of the tissue in your arm, wrist and hand, to release the nerves being compressed and irritated deeper within the layers of the tissue.
What sensations do you feel and how much awareness can you put in that body parts?
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