Can you spend hours in the computer?
Have work which involves repetitive grasping or fine manipulation with palms, awkward positioning of the torso, sustained reaching the arms, or bending the neck? Have you ever noticed sensations of tingling, numbness, tingling, or pain in your hands, neck, arms, or upper spine?
These include carpal tunnel syndrome, cervical (neck) strain, trapeziums muscle strain and most severe of thoracic outlet syndrome. Their common denominator is a lot of an offending activity, done for too long, without sufficient rest or time.
Unchecked, RSI can result in tissue damage that is severe enough to cause abnormal functioning. Injured nerves become hypersensitive and irritable, which triggers strange signals throughout the neural networks at the spinal cord all the way to the mind, and this registers ‘pain’ at dangerously low thresholds.
The following yoga postures are helpful in curing RSI. They concentrate primarily on the neck, upper back, and chest wall. Introduction and releasing stress in these regions of the body has an immediate, positive influence on the symptoms of RSI.
This simple stretch helps restore proper alignment to the head and neck.
Stand in mountain pose with your right hand over your navel and the back of your left hand against the back of your waist. Inhale, drawing up the breath from the ground to expand the navel centre between your hands. As you exhale, bend your head to the right, maintaining the left shoulder down to extend the left side of the neck. Continue breathing softly as you slowly turn your chin to the ideal shoulder, then slowly up into the left. Back to the ideal shoulder, then eventually rolling the chin forward toward the middle of the chest. Inhale up to center.
Repeat on the opposite side, reversing the palms and bending the head to the left.
This sequence alleviates tension around and between the shoulder blades. It is also a beneficial stretch for your thoracic spine and adjacent nerve channels, which help determine the arms.
Inhaling, gently extend the torso and allow the arms swing out to the sides somewhat. As you exhale, slump in the abdomen and torso and cross your arms in front of your torso, crossing elbows in the event that it’s possible, and hit to get the opposite shoulder blade or upper arm.
Gradually straighten up. If your elbows are crossed, see if you’re able to straighten your pliers so that they are vertical (the palms will soon be facing away from each other) and fold the lower fingers into the top palm.
A gentle supported introduction in the chest, combined with comfort, re-educates the human body and nervous system, and release deep-seated tension.
Just take a thick wool or cotton blanket and fold it into a strip six to eight inches broad. Sit on the floor, knees bent, and slowly lower yourself down so that your torso rolls over the blanket together with the lower points of the shoulder blades right at the top border of the quilt. Stretch the arms out on the floor, elbows relaxed, palms upward. You should feel a gentle but decisive lift from the chest without strain in the back or harshness in the breath. If you feel prepared, slide one heel out, then another, till the legs are right, the back of the hips grounding into the floor.