Post written by Ramesh Venkatraman
2)
Hold your arms out in front of you at shoulder
level
2)
Hold your arms out in front of you at shoulder
level
3)
Bend your arm at the elbow and slowly bring it
up towards your shoulders so that the fingers gently rest on your shoulders
3)
The arms should be at the same level as your
shoulder (See image)
All images courtesy: http://rashmirastogi.blogspot.com
In part-1 we looked at the
role and functions of the lymphatic system [CLICK TO READ Part-1] and in part-2
of this series we discussed lymphadema in women who have undergone treatment/surgery
for breast cancer [CLICK TO READ Part-2]. In this final section we will discuss
ways and methods to prevent and manage lymphedema. A few simple yoga exercises
for the hand are also included which should help in reducing constriction
around the affected area, improve blood circulation, any flush out any collected
fluid. Always consult your physician before trying any exercise.
I.
Avoid
infections and injury:
a.
Keep your hands soft and moist with the help of
a moisturizer
b.
Keep your nails short but remember not to cut
your nails too close to the skin
c.
Always keep your hands and fingers clean
d.
Wear protective gloves while doing household
chores particularly when you are cutting vegetables, washing dishes, gardening
etc.
e.
Always wear a thimble while sewing
f.
Avoid burns (chemical, fire, oil, sun-burn)
g.
Avoid extremes of weather (extreme cold or
extreme heat) - Dress appropriately when you cannot avoid going out during
extreme weather conditions
h.
Avoid constrictive, tight clothes, jewelry
i.
Carry
briefcases, bags in your hand, avoid using the shoulder strap as it can
constrict your shoulder area
j.
Wear a compression sleeve during long flights as
cabin pressure may trigger lymphedema
k.
If your
blood has to be drawn (for testing) or if you have to take an injection do it
in the unaffected arm. If both arms are affected, see if the injection can
be given in the thigh
II.
Caring
for cuts, abrasions, and burns:
a.
Wash and clean the affected area with soap and
water and also with a antiseptic solution like Dettol or Savlon
b.
Apply an over the counter topical ointment (like
Soframycin). If you are not sure, talk to your doctor
c.
If the injury is extensive wrap a gauze bandage
and change the dressing every day. Call your doctor if the bleeding persists
d.
Observe the injury to see if there is any sign
of infection, pus formation, inflammation (swelling), increased redness and/or
heat or if fever develops - Cal your doctor immediately
e.
In case of burns, hold the affected under
running water or apply a cold water pack for 15 minutes and then apply a
dressing as above - If the burn is sever, go to your doctor immediately
III.
Exercise
moderately but avoid muscle strain:
a.
Exercise regularly and moderately but do not
overstrain
b.
If your arm starts to ache lie down and keep
your arm raised above the level of your chest/heart till the discomfort goes
away
c.
Avoid sudden, jerky, vigorous, repeated
activity. Also avoid any heavy lifting, or pulling
d.
Avoid weight gain
A few simple yoga exercises
you could do on a daily basis:
I.
Mushtika
Bandhana (Hand Clenching):
1)
Sit either cross-legged on the floor or if you
are uncomfortable sitting on the floor sit in a chair
2)
Hold your arms out in front of you at shoulder
level
3)
Open your palms wide, facing down, and stretch
your fingers as far apart as possible
4)
Inhale deeply and hold for a few seconds (you
should feel comfortable, you can increase the duration as you become more
regular in your practice)
5)
Now slowly close your fingers into a fist, with the
thumb inside the other four fingers (see figure). Clench and hold
6)
Exhale
7)
Repeat 5-10 times
II.
Manibandha Naman (Wrist Bending):
1)
Sit either cross-legged on the floor or if you
are uncomfortable sitting on the floor sit in a chair
2)
Hold your arms out in front of you at shoulder
level
3)
Bend your hand at the wrist with palms open and
fingers pointing upwards. Imagine you are pushing against a wall
4)
Inhale deeply and hold for a few seconds (you
should feel comfortable, you can increase the duration as you become more
regular in your practice)
5)
Now slowly bend your hands in the opposite
direction so that in the final position your fingers are facing down. (see
figure)
6)
Exhale
7)
Keep your elbows straight throughout the exercise,
do not bend your fingers
8)
Repeat 5-10 times
III.
Manibandha Chakra (Wrist Rotation):
1)
Sit either cross-legged on the floor or if you
are uncomfortable sitting on the floor sit in a chair
2)
Hold your arms out in front of you at shoulder
level
3)
Clench your fingers into a fist with the four
fingers wrapped around the thumb (as in the hand clenching exercise)
4)
With the fist facing downwards, slowly rotate
the fist around the wrist. The elbows and arms should remain perfectly
straight, only your wrists should move
5)
If you find this difficult initially, you could
start with one hand supporting the other and then repeating with the other arm
6)
Breathe normally
7)
Repeat 5-10 times
IV.
Kehuni Naman (Elbow bending):
1)
Sit either cross-legged on the floor or if you
are uncomfortable sitting on the floor sit in a chair
2)
Hold your arms out in front of you at shoulder
level, with the palms facing up and inhale (Take a deep breath)
3)
Bend your arm at the elbow and slowly bring it
up towards your shoulders so that the fingers gently rest on your shoulders
4)
Exhale
5)
Straighten your arms slowly and go back to the
starting position (See figure)
6)
Inhale
7)
Repeat 5-10 times
V.
Skandha Chakra (Shoulder rotation):
1)
Sit either cross-legged on the floor or if you
are uncomfortable sitting on the floor sit in a chair
2)
Place the fingers of your left hand on your left
shoulder and the fingers of your right hand on your right shoulder
3)
The arms should be at the same level as your
shoulder (See image)
4)
Now slowly rotate your arms first in the clockwise
direction and then the anticlockwise direction (3-5 times each)
5)
See if you can touch your elbows during the
forward stroke (Do not strain yourself, it will happen on its own with practice
and improved flexibility)
6)
See if you can touch the back of your palms to
your ears during the upward stroke (Again, do not strain yourself, it will
happen on its own with practice and improved flexibility)
7)
See image for greater clarity
8)
Inhale during the upward stroke and exhale
during the downward stroke (If you find it hard to coordinate your breathing with
the exercise initially, do not bother, focus on the exercise, the breathing
will fall in place on its own
Links to original images:Wrist exercises Shoulder/Elbow exercises
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