Tips to Prevent Wrist Pain in Yoga

Many of us don’t usually think about our wrists’ Until they start to hurt, that is. People who practice yoga, for example, might occasionally experience strains such as cramps or twinges in their wrists.

This article will aim to outline some wrist strengthening and protection strategies that will help you achieve healthier, more stable wrists.

Common Causes of Wrist Discomfort in life

While it is true that your wrists are generally very flexible and versatile as they help you do a number of things such as picking up objects, turning knobs, opening jars of food and holding you up while doing yoga, they are also incredibly delicate and fragile.

Your wrists are made up of numerous bones and ligaments, and this area is quite prone to stress over time from daily activities, even yoga.

If your job requires you to work on a computer and type on a keyboard all day, you are likely to experience an amount of strain on your wrist due to overuse, just as you will experience wrist pain in Yoga and general discomfort if you perform a labor-intensive job that requires you to lift or carry heavy objects.

Adding a strenuous workout routine to that pile while neglecting proper wrist exercises and alignment might have you and your wrists crying in pain.
But fear not! You don’t have to give up your yoga mat and towel yet! Yoga is great because it is an exercise that is designed to not only help you become more flexible but to also strengthen your body, as well as keep you centered.

Keep in mind that some yoga poses like the downward facing dog are intended for a good wrist stretch, but not all types of compression are bad, just the ones that cause you pain! If you give your wrists enough attention and care, you will not have to worry about discomfort or pain.

If you are already experiencing severe or chronic wrist pain, it is important to get help from a medical professional to avoid worsening the injury.

 

Understanding Wrist Anatomy

Most people don’t give much thought to the wrists and it is likely because you can’t see all the bones, tendons, and ligaments that make up this important part of our body. If you have an understanding of wrist anatomy, you will be better equipped to protect your wrists and have more effective yoga sessions without the aches and pains that have brought you here to this article.

Yoga instructors frequently emphasize having control over your movement for a reason, and you will ultimately have more control over your entire body if you understand how it functions.

My Wrist

Several ligaments and a short joint head that can rotate in a socket make up your wrist. Impingement can occur if your wrist bones come into contact with your radius, or the short bone in your forearm, and this can sometimes cause pain due to the contact and joint compression.

Impingement tends to happen while you are doing yoga poses such as downward dog, plank pose, and other similar poses that require you to put weight on your wrists, and it might be particularly difficult after a wrist injury. Similarly, if your joints are loose or your muscles are too tight in comparison to the ligament’s flexibility, the imbalance can lead to discomfort.

Strengthening the Surrounding Muscles

Though your joints move on their own, they still rely on the surrounding tissue and muscles for support. Even if you have strong wrists, weak forearm muscles can lead to discomfort and even wrist pain while doing yoga and other similar exercises and activities. If you work on strengthening these muscles, however, you will have better overall control over your movements.

To start, try wrist strengthening exercises that will also benefit and help strengthen the forearm muscles. One exercise that will benefit your wrists and forearms is to do the motions of a bicep curl, but as a wrist curl instead (with a lighter weight, of course, or even without a weight at all).

Be sure to keep your forearm straight and leveled while your wrist is flexing so there is no strain on any one particular muscles or tendon in your wrist because this can cause strain as well; also stay aware of any discomfort that might occur and always rest between sets to give yourself a break and to ensure that you’re not over straining your wrists or forearms.

An alternative you might want to try is using a stress ball in order to tone your wrists. Not only does it help to strengthen your muscles, but it also allows you to release any frustrations you’ve been keeping in which will ultimately help you through your next yoga session. You will always have a better, more fulfilling experience when you practice yoga with a clear, positive mind.

 

Dealing with Discomfort

Always, always take care of your body first, especially if you are experiencing pain during or after your yoga sessions. Be sure to avoid poses that require you to put weight on your wrists until you work on strengthening that area. When you experience pain, your body is trying to tell you that you’ve put too much strain and cause damage to your wrists, so it is important to rest the painful area while working out a way to prevent that problem from happening in the future.

Spending time on doing strengthening exercises is crucial, but be sure to alternate those sessions with stretches.

The prayer pose, for example, is great for developing flexibility in your wrists through flexion. To do this pose, put your palms together with your fingers pointing upwards, in front of your face, and slowly lower your hands towards your chest until your forearms are parallel to the ground.

It is also possible to stretch out your wrists with the help of a table top or the back of a chair. To do this, place your fingers on the surface and flex your wrist. Tension will be created with the help of a flat surface and will allow you to help control the amount of stretch that occurs. Set aside moment throughout your day to do this stretch.

If you are already experiencing discomfort or have a wrist injury, you can use ice and heat to not only lower any inflammation that occurred but also to help your wrist recover. Resting and following the tips outlined above will help restore balance to your wrist and will allow you to engage in daily activities without worry.

If you feel like there is no way that you will be able to miss a week of yoga, please focus on less stressful and wrist intensive poses. Yoga sessions that are filled with just gentle stretches and focus on healthy mindfulness can be just as rewarding and rejuvenating as the more intense sessions.

 

Avoiding pain with Yoga wrist support wraps

Investing in the right pair of wrist wraps can be a night and day difference when suffering from wrist pain, or being free from wrist aches from Yoga.
There are many wrist wraps on the market that serve a whole matter of purposes including workouts, gymnastics, Acra yoga and etc and people tend to try these solutions in Yoga and sometimes they work, but most of the time these wrist wraps don’t help.

For a good product that helps with wrist pain in Yoga and Acra Yoga check out our very own wrist supports on OUR WEBSITE HERE

Getting Back Into Yoga

Now that your wrist is rested and you’re back in action, focus on the alignment through your shoulders, elbows, and wrists. Your muscles will support your joints when your bones are in proper alignment and you won’t experience impingements or wrist pain problems.

When doing weight intensive exercises, make sure your wrists are your shoulder width’s apart as this creates a straight line that allows all your muscles and joints to work together and support each other; you won’t have to rely on solely on your wrists or shoulders to bear the weight.

Be sure to spread your fingers and place your palm flat on the mat as this will also help distribute your weight and support your wrists. Be mindful of your thumb’s placement as well as it also helps stabilize your wrist greatly.

Check Your Equipment

My final piece of advice is to be aware of how your equipment affects your body as some surfaces actually encourage onset wrist aches. It is best to avoid plush surfaces as the heels of your hand tend to sink into the material which is unnecessary flexion and could damage your wrists.
Also, consider changing up your equipment at work! A wrist pad for your keyboard or wrist stabilizers can make a world of a difference.

Disclaimer: this article is for educational and entertainment purposes only and should only be used at the readers own risk. Please consult a fitness and or medical professional (doctor) for any questions and answers you may have.

 

Additional

https://www.washingtonpost.com/lifestyle/wellness/yoga-wrists-its-all-about-alignment-and-strength/2018/02/16/4b93e350-11a1-11e8-8ea1-c1d91fcec3fe_story.html

https://www.gaia.com/article/keep-pain-away-wrist-compression-and-yoga