Most jobs today require digital skills, and that means more people than ever before are at risk for wrist issues. According to the National Skills Coalition, 92% of jobs in the U.S. require digital skills. As more people work at computers, repetitive stress from typing can increase risk of wrist injuries and disorders. The National Library of Medicine reports repetitive wrist motions, like using a keyboard, can increase risk of wrist problems.
In every Alexandria, VA yoga class I teach, we’re working on stretching, soothing and strengthening our wrists. Learn more about how a yoga practice can help prevent wrists issues and keep these important body parts in good working condition for many years to come.
First: Let’s Break Down the Wrist
The wrist is the joint at the end of the forearm that acts as the hinge between your hand and your arm. It helps you reposition your hand and involves a complex network of muscles, bones and nerves.
You’ve probably heard of carpal tunnel syndrome. It relates to the carpal tunnel of the wrist, which enables tendons, ligaments and a nerve to pass from the wrist through to the hand. Carpal tunnel syndrome happens when the nerve is compressed, leading to symptoms such as numbness and a pins and needles feeling in the hand and fingers, through to the wrist and arm.
According to studies cited in “Yoga Journal”, a yoga practice can both help those with carpal tunnel syndrome, as well as help stretch the wrist and prevent problems. Doing wrist warmup exercises in yoga, as well as poses that target the wrist, can help prevent wrist problems and alleviate wrist pain.
Always consult a physician before beginning a yoga practice, especially to target wrist pain and disorders.
Yoga Warmups for Wrists
There are many basic wrist warmup stretches you can do to begin a yoga practice, or do throughout your day, especially if you work at a computer. The following are some of my favorites to guide students through in a practice.
- Extend one arm forward straight at shoulder height. Press the palm forward, like you’re going to high-five someone. Press the palm of the opposite hand over the outstretched hand. Gently pull the fingers back toward you. Hold for several breaths. Switch sides, and repeat.
- Extend one arm forward straight at shoulder height. Press the palm downward, so it’s now facing you. Press the palm of the opposite hand over the back of the outstretched hand. Gently pull the fingers back toward you. Hold for several breaths. Switch sides, and repeat.
- Ball your hands into fists. Gently rotate the wrists one direction several times. Pause, and reverse the direction of the rotations.
- Come into Tabletop Pose (Bharmanasana). Gently rock forward and back to stretch out the wrists. As you’re comfortable, turn the fingers out to the edges of your mat, and repeat. As you’re comfortable, turn the fingers to face your knees, and repeat.
There are lots of ways to vary these wrist warmups. You can interlace your fingers and reach the arms in front of you, or do wrist circles with fingers interlaced. Try to vary the warmups you do, so your wrists can experience different forms of movement and adapt.
Yoga Poses for Wrists
There are also various yoga poses that help strengthen our wrists. If you want to ensure your wrists are getting attention during your practice, incorporate poses like the following into your practice.
- Downward Facing Dog (Adho Mukha Svanasana)
- Upward-Facing Dog (Urdhva Mukha Svanasana)
- Gorilla Pose (Padahastasana)
- Plank Pose (Phalakasana) or Modified Plank Pose (Phalakasana with knees down)
- Modified Yoga Push-Up (Chaturanga Dandasana with knees down) or Yoga Push-Up (Chaturanga Dandasana)
- Side Plank Pose (Vasisthasana)
- Upward Plank Pose (Purvottanasana)
There are also advanced yoga poses like Crow Pose (Kakasana), Full Wheel Pose (Urdhva Dhanurasana) and Yoga Handstand (Adho Mukha Vrksasana) that help strengthen wrists.
You can also be mindful of wrists in stretches like the Anjali Mudra (hands in prayer) and when reaching arms up in poses like Warrior I (Virabhadrasana) and Crescent Lunge (Ashta Chandrasana). We also rely on our wrists in side body stretches in yoga, such as Crescent Moon (Indudalasana) and easy side body stretch while seated.
Bring your attention to your wrists, and notice how they’re feeling during your practice. Identify opportunities to stretch more deeply, or acknowledge when you need to back off to avoid wrist pain.
Always consult a physician before beginning a yoga practice.
What’s Your Favorite Wrist Exercise?
Do you have a favorite wrist warmup in yoga? Have you felt less wrist pain since you began your yoga practice? I’d love to hear your experience of how yoga has helped you!
Leave a comment. What should I explore next on this yoga in Alexandria blog? Message me with any topics you’d like me to write about.
About the author: Nicki Escudero is a journalist and RYT-200 yoga instructor certified by Yoga Alliance. She teaches group and private yoga classes in Alexandria, VA, and Washington, DC. Contact Nicki.
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