Updated: Mar 2
Are you suffering from pain in the wrist and elbow due to working on your laptop/handheld device for a long time?
With the increase in the use of computers/laptops and other handheld devices, RSI or Repetitive stress injuries have become a common complaint.
The mouse work and texting which creates a relatively heavy load on the small muscles of the lower arm and wrists are the most common trouble spots. Elbows and shoulders can also be stiff and/or painful, and the thumb and fingers can feel numb and sometimes painful.
Warning signs include pain or tenderness, stiffness, tingling or numbness, cramp, weakness and throbbing.
In Ayurveda, all kinds of pain are caused due to the derangement of Vatha dosha. And a warm oil application and gentle massage can do wonders to reduce the Vatha dosha and hence relieve the pain and discomfort.
Professionals who use these devices regularly will greatly benefit from this simple 3-step massage with Mahavedanantaka tailam. This 5 minute procedure will also prevent damage to the elbow and wrist joints and the underlying tissues.
Try a 3-step simple massage with Mahavedanantaka tailam which will take just 5 minutes
Step 1: warm the oil. (Oils are best warmed using a water bath to prevent burning of the oil and charring the herbs in it. 2 to 3 tsps of the oil can be taken in a steel cup and kept over hot water in another mug/vessel)- 1 min
Step 2: Apply the oil from the shoulder downwards, to the elbow , till the tips of the finger- 1 min
Step 3: Massage gently, but firmly starting from the shoulder, elbow and wrist till the tip of the fingers in downward direction (Do not rub in reverse direction). Start the next stroke again from the shoulder. Use circular movements on the shoulder joint, elbow and the wrist. Massage for a minimum of 3 mins. Wash with hot water.
Mahavedanantaka taila is not just a pain oil, it has powerful vatahara herbs in oil base, which penetrated into deep layers of tissue and heals.
Along with the application of the oil, the following postures and movements will help maintain the condition well.
Some other simple movements can be
Finger & Wrist Stretch: Loosens stiff fingers, hands and wrist and improves flexibility
Starting with the right hand gently extend the fingers back one by one.
Then take them all back at the same time . This helps to stretch open your palm. Repeat several times.
Take your thumb back towards your wrist. Then bring it forwards, stretching gently and firmly. Never force it.
Finish by making a fist and slowly opening it, stretching your fingers and thumb out as far as you.
Put your palms together, fingers pointing upwards, as if you were praying. Stretch your fingers and press palms together strongly. Keep the base of your palms pressing together, as you gradually lower your hands until your lower arms are horizontal.
Then take your hands down still further, fingers and upper palms together. You should feel the stretch on the insides of your fingers and wrists. Hold for a few seconds, then repeat.
Shoulder stretches: Releases shoulder and neck tension and counteracts shoulders that hunch forward
Sit on chair, feet flat on the floor. Allow the spine to lengthen.
Inhale and lift your shoulders up and back.
Exhale, bring them down. Repeat 4-5 times,come back to centre.
Place your hands on your shoulders, bring the elbows together in front of the chest, then up to the ceiling, back as far as possible and then down.
Feel the free movement of the shoulder blades. Repeat several times, slowly and deliberately using your full range of movement.
Elbow stretch: Relaxes and improves circulation in the elbows
Hold your arm straight out so your elbow isn’t bent and your palm faces up.
Use your other hand to hold the fingers of your outstretched hand and bend it back toward your body until you can feel it in your inner forearm.
Hold for 15 seconds.
Repeat three to five times.
These simple asanas and stretches along with regular oil application with gentle massage will keep the pain and inflammation at bay.
If the pain and discomfort continues, after application of the oil for at least 15 days, get in touch with your Ayurvedic Doctor or write to us to get an appointment with our doctors