Health and Fitness

Personal: Cure Carpal Tunnel Syndrome Without Surgery

This body hack is not FREEDAmerica-related. But it really works and is worth sharing if it could help you.

Carpal tunnel syndrome causes numbness, tingling and other symptoms in the hand and arm.  The symptoms are due to a compressed nerve in the carpal tunnel, a narrow passageway on the palm side of your wrist.  A common cause is many years of repetitive typing when the hands aren’t in a neutral (flat) position.

Carpal tunnel affects up to 10% of the population.  The typical cure is wrist surgery that costs $3,000 on average per wrist.  Recovery can take several weeks to several months, including physical therapy. 

I had carpal tunnel syndrome develop in both hands.  The numbness and tingling were getting worse.  My story follows. Your mileage will vary.

Surgery seemed extreme, an easy out for doctors.  I refused to accept it was the only option.  I refused to have my hand out of commission for a few days and to stop boxing and weightlifting for several weeks.

Surely if this was a matter of physical alignment there was a less-invasive solution.  Without getting too scientific, if the wrists can unintentionally be trained to cause the carpal bones and the flexor to compress the nerve permanently, they could also be trained for normal use to reduce the compression.

I ran an Internet search that came up with various video and written suggestions.  As a longtime weightlifter I selected a simple activity with normal equipment that I could easily fit into my workouts.

I started positive (palm up) and negative (palm down) wrist curls (or extensions).  While bicep curls are a mainstay of my workouts, I’d never done wrist curls.  2-3x per week I do 2 sets with a target of 25 repetitions for positive curls and then two more sets for negatives.  It adds a mere 5-7 minutes to my time at the gym.  I started with fixed weight curl bars.  I didn’t like their feel as I graduated to heavier bars.  So I switched to dumbbells, which also enabled me to increase the weight even more. Use gloves with strong wrist support if this puts too much pressure on your wrists.

I also use a rubber ball (actually a ring).  Squeeze, hold for a few seconds, and release over two minutes or 50 repetitions for each affected wrist.

The result – SUCCESS.  After two weeks the carpal tunnel symptoms stopped getting worse.  After a month the symptoms reduced.  After two months they essentially disappeared.

WebMD includes a wrist curl as an exercise for carpal tunnel using a 1 pound weight or a can of beans.  I don’t think that’s heavy enough to force lasting anatomical changes.  For both the weight curls and ball there must be a high level of resistance for realignment. I use 75 pound dumbbells for my positive sets.  Less poundage should be fine as long as that’s the most weight you can handle for the exercise.

Marc Freedman

 

https://frd1.us/carpal

 

Posted by Marc Freedman in Health and Fitness, 0 comments

Personal: Live Better and Longer Through Yoga

This body hack is not FREEDAmerica-related. But it really works and is worth sharing if it could help you.

I highly recommend yoga to improve both your inner and outer health and peace.  Yoga increases flexibility, balance, strength, and coordination.  It’s a natural and virtually harmless activity that you can take at your own pace in a class or at home.  If a studio is too expensive, you can buy a mat for $20 and watch videos on YouTube or the Internet on your computer or phone, or through your cable network.

Sedentary or sports nut? You can enjoy the benefits of yoga whether you currently don’t do anything, only walk, or have an active fitness program.  Yoga is ideal for cross-training and enhances your other workout activities.

In regular pain?  Yoga can prevent or help you heal from various types of pain, such as migraine, shoulder, and back pain, due to injury, working out, or getting older.

Want to live longer?  If you’re over 40 (like me), yoga fights the dreaded process of aging.  It enhances your overall mobility and helps you live better and longer.

Here are 21 Reasons for Yoga.

  • It helps you live in the present
  • It helps with stress relief
  • You will sleep better
  • It can help relieve chronic pain
  • It will make you stronger
  • You will gain flexibility AND mobility
  • It helps the body detoxify and aids in organ function
  • Gain a sense of inner calm
  • It reminds you to breathe!
  • You enhance proprioception
  • You will build your self confidence
  • It helps with weight management
  • You become a part of a lineage
  • It will improve your posture
  • It helps with concentration
  • You will cultivate an attitude of gratitude
  • It can be cathartic and help unlock stuck emotions
  • Deeper breathing reduces stress and inflammation
  • You will have steamier sex!
  • You will become more playful
  • You grow your community

Namaste!

Marc Freedman

 

https://frd1.us/yoga

 

Posted by Marc Freedman in Health and Fitness, 0 comments

Personal: Yoga Fixes For Pain From Head to Toe

This body hack is not FREEDAmerica-related. But it really works and is worth sharing if it could help you.

Pain is inevitable, whether you’re in an accident, an active sports participant, or just getting older. Yoga can be magical to prevent or ameliorate many types of pain or help you fix and heal from injuries.

Yoga Fixes From Head to Toe shares 8 physical problems for which yoga has been proven effective in clinical trials or the doctor’s own studies.

  • Migraines.  Try forward bends or inverted poses.
  • Neck Pain. Often from stress, poor posture or arthritis. Do The Rainbow (Urdhva Dhanurasana).
  • Shoulder Pain. See our article on rotator cuff tears.
  • Back Pain. Different poses help, depending on the cause for the pain. Do forward bends (Janushirshasana) for spasms.
  • Piriformis Syndrome (pain in the butt).  Relieve pressure on your sciatic nerve with poses such as a modified Pigeon (Kapetasana) or Twisted Triangle (Parvrtta Trikonasana).
  • Knee Osteoarthritis. Warrior I and II can be effective.
  • Plantar Fasciitis (heel pain). Stretch the calves to take pressure off the heel through a forward bend (Janushirshasana).
  • Bunions. Check the article for more on this and other pains.

Marc Freedman

 

https://frd1.us/pain

 

Posted by Marc Freedman in Health and Fitness, 0 comments

Personal: Cure Rotator Cuff Injury Without Surgery

This body hack is not FREEDAmerica-related. But it really works and is worth sharing if it could help you.

40-60% of the adult population has experienced a shoulder rotator tear injury and been unable to raise their arm without extreme pain.

It happened to me.

The cure is surgery that costs over $10,000.  Your shoulder is immobilized for six weeks.  You’ll face months of physical therapy.  Full recovery can take several months.  Some people don’t regain their prior function after all that.  Fun, huh?

What if you could cure it yourself in five minutes?

I did. Through yoga. There are various injuries that yoga can fix. In this case all it took was a headstand.

Dr. Loren Fishman, a yoga teacher, discovered this simple cure.  Here is a summary.

A yoga-based maneuver has erased pain and disability for more than 800 of my patients who have rotator cuff difficulties, saving them from expensive, painful surgery and at least three months of physical therapy for recovery. The Triangular Forearm Support (TFS) is based on the headstand but you don’t have to stand on your head to do it. It activates a muscle that takes over the function of the one that has been injured. Activating the muscle for a minute and then enthusiastically, fearlessly raising the arm on the bad side trains the subscapularis muscle to take over for the injured superspinadis. The injured muscle never has to work again. I have followed patients who have been cured by this maneuver — painless full range of motion for 10 years.

Read A New Yoga-Inspired Technique To Help Your Shoulder Injury.

Marc Freedman

 

https://frd1.us/rotator

 

Posted by Marc Freedman in Health and Fitness, 0 comments