Yoga for wrist pain: 10 poses for relief | XpertsReviews.com

Whether you’re a writer, computer programmer, or even a marketing professional, your job requires you to type! For hours, you use your fingers to send emails and proposals to your colleagues or clients. Excessive typing and maintaining one posture for long periods of time can cause wrist pain. Some people may even develop carpal tunnel syndrome, which is associated with performing repetitive tasks with the hands, including keyboarding. Yoga can relieve wrist pain. From wrist rotations to downward thrusts with clasped hands, there are several yoga poses you can do to relieve wrist pain.

Carpal tunnel syndrome, which occurs when something causes irritation to the median nerve in the wrist, can lead to symptoms such as pain and numbness in the wrist. According to a study published in StatPearls in 2023.

Yoga for wrist pain

There are yoga poses that can stretch and strengthen wrist flexors and extensors, engage hand and wrist muscles, improve flexibility and mobility, improve circulation, and target joint function, says Dr. Hansaji Yogendra, yoga expert. Thus, they can reduce tension, pain and stiffness while promoting overall wrist health and neuromuscular coordination.

1. Hands together, push down

• Stand or sit with your knees apart.
• Lightly clasp your hands in front.
• Inhale, push your clasped hands down without leaning forward.
• Hold for 5 seconds, then exhale and relax.
• Repeat twice.

2. Downward Facing Dog Pose

• Start on all fours to do downward facing dog pose.
• Tuck your toes under and lift your hips up and back, so you form an inverted V shape.
• Breathe deeply while engaging your core.

3. Wrist rotations

• Sit or stand, but make sure you are comfortable.
• Rotate your wrists in a circular motion, first clockwise, then counterclockwise.
• Breathe normally while rotating your wrist.

4. Palm tree pose

• To do palm tree pose, stand straight with your feet hip-width apart.
• Raise your arms above your head, keeping them parallel to each other.
• Breathe deeply and focus on your balance while doing this standing yoga pose that stretches not only the wrists, but also the arms and legs, says Himalayan yoga expert Siddhaa Akshar.

5. Cow Face Pose

• Sit up straight with your legs crossed
• Take your right knee and place it on your left thigh. Make sure your left knee is under your right thigh.
• Twist your torso to the right and bring your left arm behind your back, with your right arm reaching over your left hand.
• Breathe deeply while doing cow face pose.

6. Reverse Prayer Pose

• Take your hands behind your back and form a Namaskara Mudra or prayer pose.
• Hold it for 5 seconds then relax.

7. Prayer pose with pressure

• Press your palms in Namaskara Mudra a little away from your chest.
• Inhale, apply pressure, then exhale and release the pressure.

8. Fingers intertwine and stretch

• Interlace your fingers at chest level and extend your hands while inhaling.
• Exhale, relax the stretch.
• Repeat with your palms pointing outward.

9. Eagle Pose

• Stand straight with your feet together and your arms at your sides.
• Inhale and raise your arms to shoulder height.
• Exhale, lift your left leg and twist around to the right.
• Cross your left arm under your right arm, turn your elbows and bring your palms together.
• Hold the final position, then release and repeat on the other side.

10. Plank pose

• Start in a push-up position, with your body forming a straight line from head to heels.
• Engage your core and breathe deeply while doing plank pose.

Yoga Tips to Relieve Wrist Pain

When doing these asanas, do not force the stretch too deeply, as this may cause injury. Poor alignment can also put strain on the wrists or other parts of the body. People with serious wrist injuries, such as fractures or sprains, should avoid these poses until they have healed.

To relieve wrist pain, practice these asanas twice a day, suggests Dr. Hansaji. Each session should last about 10 to 15 minutes, but stop if any of the poses cause discomfort. If you’re consistent, you may notice improved wrist flexibility and reduced pain within a few weeks.

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So, incorporate these poses into your fitness routine regularly to see significant improvement over time. Also be careful not to overuse your wrists and give them time to rest and recover.