Have a job that involves repetitive grasping or delicate manipulation with hands, awkward positioning of the wrists, sustained reaching the arms, or even bending the neck? Have you ever noticed indications of tingling, numbness, tingling, or pain in your hands, neck, arms, or upper spine?
Their common denominator is a lot of an offending activity, done for too long, without sufficient rest or time to regenerate.
Unchecked, RSI may lead to tissue damage that is intense enough to trigger abnormal function. Injured nerves become hypersensitive and irritable, which causes strange signals throughout the neural networks in the spinal cord all the way to the brain, and this also registers ‘pain’ at dangerously lower thresholds.
The following yoga postures are useful in curing RSI. They concentrate primarily on the neck, upper back, and chest wall. Opening and releasing tension in these areas of the body has a direct, positive influence on the symptoms of RSI.
This simple stretch helps restore proper alignment to the head and neck.
Inhale, drawing up the breath from the earth to enlarge the navel middle between your palms. As you exhale, bend your head to the right, maintaining the left shoulder down to stretch 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 right shoulder, then eventually rolling forward toward the middle of the chest. Inhale back up to center.
Repeat on the other side, reversing the hands and bending the mind to the left.
This arrangement alleviates tension around and between the shoulder blades. It is also a beneficial stretch to get your thoracic spine and adjacent nerve pathways, which scientifically influence the arms.
Inhaling, gently extend the torso and let the arms swing out into the sides a bit. As you exhale, slump in the abdomen and torso and cross your arms in front of your torso, crossing elbows if you can, and reach for the opposite shoulder blade or upper arm.
Slowly straighten up. If your elbows are crossed, see if you can straighten your forearms so they are vertical (the palms will be facing away from each other) and fold the reduced fingers into the top palm.
A gentle supported introduction in the torso, together 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 in a strip six to eight inches wide. Sit on the floor, knees bent, and slowly lower yourself down so that your torso rolls across the blanket together with the lower points of the shoulder blades directly at the top border of the quilt. Stretch out the arms on the ground, elbows relaxed, palms up. You should feel a gentle but critical lift from the torso without strain in the back or harshness from the breath. If you feel prepared, slide out one heels, then another, till the legs are straight, the back of the hips grounding into the ground.