Has wrist pain seriously impacted your yoga practice? Have you stopped practicing because you have wrist pain? I am here to tell you that there is light at the end of the proverbial tunnel. But first, I want you to do one thing for me. If you suspect a clinical issue, please contact your doctor and have yourself check out. Once cleared for practice, you are most welcomed to try the following tips!
First of all, where we feel the pain isn't always where the pain originates. I have found that when we start to bring more awareness to the shoulder and how the shoulder is moving, there may be more information we learn about how the elbow, wrist, hand and fingers are (or aren't) working together. Many of my students also have hormonal considerations that may result in laxity of the joints or fluid retention. This would most certainly have an impact on how the wrist may function, as well as the sensations that accompany. A yoga therapist, someone with training in yoga therapy (hello, I'm here for you), or a PT may be able to provide exercises to test range of motion. In the meantime, check out the tips below to see how they can help you.
Blocks - Blocks are one of my favorite props. They can bring the floor up to you to reduce load on your wrists and arms. When in Tabletop position add blocks under your hands or under forearms. This can also be done in cat/cow, downward dog, and many poses that originate from Tabletop.
Weights - Small hand-weights are a fabulous way to get lift from the floor and they can help reposition the shoulder in relation to the wrist. Position the weights vertically and wrap finders around them resting the palm of the hand on the handle. You can also use this in Tabletop positions, Plank, and Downward Dog.
Wrist Exercises - Moving fingers and the wrist itself may be helpful especially when discomfort comes from working at at computer or driving. Rolling wrists in circles in both directions, flicking fingers (pretend you are flicking water off the tips), and shaking out hands can be great. One of my favorites is to interlace hands, then draw figure 8's with your hands in both directions. Then, interlace with opposite thumb on top and try again. Get ready to hear some creaks and cracks coming from your wrists and fingers!
Bend Knees in Downward Dog - A slight bend to the knees in downward dog can take the pressure off the shoulders and arms. This may help alleviate pinching that creates pain in the wrist. When bending knees the "load" or weight shifts back into the hips and can help a lot. Try it out to see!
Have a great time trying these out, and I'll see you next time! Valerie
Hi, I'm Valerie Kacian! I am a mom of three and a yoga teacher. I am also a writer who doesn't write enough. This is my way of giving you the answers you are looking for and also to keep in touch with my first baby, writing.