3 Wrist Strengthening Exercises to Prevent Yoga Injuries:
1) Crow Pose – To strengthen your forearms and forearms, you need to do crow pose.
You can perform this exercise in any posture. So it will not only benefit your arms but also your back and legs too. If you are doing crow pose with your feet together, then you can use the same foot position while performing crow pose.
2) Handstand – This is another great arm strengthening exercise which you can do while standing or lying down.
It will increase your hand strength and flexibility. You can try this exercise if you have trouble holding onto objects when climbing stairs or doing other activities requiring strength.
3) Plank – Planking is one of the best ways to strengthen your core muscles and improve balance and coordination.
You can practice plank by sitting on a chair, stool, bench, etc. and hold it like a plank. You can also perform this exercise while walking on flat surfaces such as roads, sidewalks, paths, etc.
4) Side Step – Another good way to strengthen your leg muscles is by practicing side step.
Try to walk slowly forward while keeping your right foot slightly ahead of the left one. Do not let your body weight fall on the left foot at all times. Move your right foot directly sideways and then place it ahead of the left one.
5) Leg Raises – This is an effective exercise for strengthening the muscles of your lower body especially your legs.
To do leg raises, start by lying on your back and then slowly lift your both legs in the air at the same time. You can use any surface such as a bed mattress, floor, or grass to perform this exercise.
Wrist Pain Yoga:
There is a wide range of matters that can cause wrist pain. Many people are not aware of it but the wrist is a very complex part of the body. It can suffer from carpal tunnel syndrome, tendinitis, and other medical conditions. It can also have problems with bones, muscles, and joints. It is important to strengthen your wrists with wrist strengthening exercises.
Some of the main wrist pain yoga exercises are given below.
These exercises can help to improve wrist flexibility and improve wrist pain if done regularly. It is very helpful for people suffering from wrist pain and weakness. This condition can be caused by typing or writing for long hours, sports injuries, etc. These exercises will also improve wrist pain as well as prevent further wrist damage or loss of movement. Before you try any of these exercises, you should consult your physician first.
1) Prayer Pose: This is one of the best wrist strengthening exercises which you can easily do at home.
While doing this exercise, sit down on a chair and straighten your arms in front of you. Make a fists with both your hands and keep your palms facing downwards. Now, keep your fists together and raise them so they are at the height of your chin. Make sure that your knuckles point towards each other.
2) Wrist Twist: While doing this exercise, sit in a chair and extend your hands in front of you.
Make fists with both your hands and keep your palms facing towards you. Next, twist your wrists so the back of your hands face the ceiling. You can also touch your elbows with your fingertips while doing this exercise. Hold this position for about 30 seconds and repeat it 4-5 times.
3) Prayer Twist: This is same as the first exercise but here you have to twist your wrists from one side to other.
Hold this position for 30 seconds and repeat it 4-5 times.
4) Forearm Extensor: While doing this exercise, sit in a chair with your arms straight in front of you.
Make a fist with both your hands and keep the palms facing upward. Now, extend your arms and hold this position for a few seconds.
5) Wrist Curls: In this exercise, sit in a chair with your feet flat on the floor.
Rest one arm on the armrest while keeping the other one extended out on the side of the chair. Keep your palm facing up. Now curl your wrist and touch your knuckles to your shoulder. Hold this position for a few seconds. Make sure that your arms are parallel to the floor.
Now, extend your arms outward and hold this position for 30 seconds. Next, bend your arms again and then extend them in the opposite direction.
5) Wrist Crossover: This exercise is similar to the fourth exercise but here you have to bring your palms together in front of you while extending your arms. You can do this exercise 10 times on each side. Relax for a few seconds and do it again.
These are some of the best wrist pain exercises that you can do at home to strengthen your wrists and prevent any future damage. This will also help you to play better on your bass, piano, e-guitar, etc. if you are a musician. If you experience any pain or discomfort while doing these exercises, stop immediately and consult your physician.
These wrist strengthening exercises will help you to relieve wrist pain and weakness. It is important that you do not over-strain yourself while performing these exercises. You should do them slowly and steadily so that your muscles get used to the movement and do not get strained or damaged. These exercises can also help people who have gone through wrist surgery as well as tennis elbow patients.
Wrist Pain Exercises: How to Relieve Wrist Pain Caused by Carpal Tunnel Syndrome
Carpal tunnel syndrome is caused by a variety of things. Repetitive motion of the hands and wrists are most common causes. Other causes can include obesity, a genetic predisposition to the condition, arthritis, hypothyroidism and diabetes. If you suffer from any of these conditions you are at a higher risk of getting carpal tunnel syndrome.
Wrist pain can be very frustrating but it does not have to limit you from doing daily activities. Get a good night’s sleep, eat a balanced diet and stick to your exercise routine and you will see the difference in no time.
There are two types of carpal tunnel syndrome, acute and chronic. The acute type occurs suddenly and the symptoms are usually more severe. The most common symptom being the numbness in your fingers. If you suffer from this type of carpal tunnel syndrome, you need to seek medical attention right away since it can cause temporary or permanent paralysis if not treated immediately.
The second type, is the chronic type and is less severe than the acute type.
There are several self-care treatments that can provide you quick carpal tunnel relief. Most of these measures can be done in the comforts of your own home. If you have a mild case of carpal tunnel syndrome, resting and icing your wrists can give you instant wrist pain relief. If your condition is more severe, then you may need to seek medical attention as your condition may require surgery.
Some of these carpal tunnel pain relief measures include:
1. Ice the area: This can help reduce any swelling that is present in your wrist tissue.
Take an ice pack and apply it to the back of your hand, just below your thumb. Make sure that the ice is not too cold as this can cause damage to your skin. Some people prefer to place the ice in a plastic bag first so that it does not directly touch their skin.
Leave the ice on your wrist for about 15 minutes and take a short break. After this, you can reapply the ice for another 15 minutes. Do this a few times in a day if needed.
2. Use night splints: These are special devices that you wear on your wrists at night while you sleep.
They help keep your wrists in a slightly extended position so that the blood flow can go back into your hands. These are very comfortable to wear and can be easily found in your local drugstore or online.
3. Take a break from your daily activities: If your case of carpal tunnel is brought on by too much repetitive motion or activity, then you will need to limit the amount that you do for a bit.
This means that you should take a break from work or any other activity that involves a lot of hand motion such as playing the guitar or piano.
Be sure to talk with your doctor before starting any treatment since they may have a more specialized solution to your condition. Some cases of carpal tunnel are much more severe and can only be solved by surgery. Do not try to self-medicate or you could do more damage to your wrists and cause yourself more pain than you started with.
4. Take pain relievers: If you are suffering from wrist pain due to carpal tunnel syndrome, try taking over the counter pain relievers such as acetaminophen or ibuprofen.
These drugs can help alleviate any swelling or inflammation in your wrists and provide you with immediate relief.
5. Use a tennis or baseball grip: If you are experiencing pain when holding small objects in your hand, then you may want to try using a different grip.
A common one is the tennis grip, where you turn the bottom of your palm up and wrap your fingers around the top of the object.
Another one is the baseball grip, where you place your thumb against the bottom of the object and wrap your four fingers around it. These grips redistribute the pressure off your tendons and place it on stronger muscles in your hands.
Your wrist pain may be a lot more complex than you think. It is best if you see a physician or hand specialist if your pain persists since there may be something else going on in your body causing it. See a medical professional as soon as possible for a proper diagnosis and carpal tunnel treatment plan.
Sources & references used in this article:
Understanding and preventing yoga injuries by L Fishman, E Saltonstall, S Genis – International Journal of Yoga …, 2009 – iaytjournals.org
Yoga for stress reduction and injury prevention at work by ST Gura – Work, 2002 – content.iospress.com
Yoga wrist saver device by EM Andrews – US Patent 8,460,160, 2013 – Google Patents
Yoga for people with repetitive strain injury (RSI) by D Quilter – International Journal of Yoga Therapy, 2007 – iaytjournals.org
Common Yoga Injuries and How to Avoid Them by E Tousaw – blog.zunayoga.com