Many of our wrists gets bounded up and compressed from daily usage. From manual labour work, to typing at the computer all day or improper techniques at the gym. . Many wrist pain stems from muscles of the forearm that extend into our hands. One can release and stretch these muscles to get some relief, but today I am going to show you 3 releases that are directed at the wrist to create some space. . 1 - Forearm Interosseous Release (10-15 reps per movement) 2 - Carpal Release (Work along crease) 3 - Wrist Traction (30-60 secs) . Do daily twice a day. Will be more sensitive at the beginning but will feel less and less bounded up as the days goes by. . Tag 3 friends and share the wealth!!! . Disclaimer: This is not medical advice and is used for educational purposes only. If you are having pain or health related complaints, please seek out a licensed healthcare professional. . #Myodetox #rehab #prehab #wristpain #movement
💥Wrist Pain💥 . 💯 TAG or SHARE with someone who has wrist pain with push-ups or other upper body weight bearing! . 💥 Many people complain of wrist pain during push-ups or other upper extremity weight-bearing exercises. Although a lack of wrist extension mobility is often the primary cause of this, there are many simple ways to modify the exercise to decrease load on the wrist joint and make it much more comfortable . 💯 Here are some of my favorites: . 💥 Fold up a towel several times (or be creative with what you have) and place it just under the bottom portion of your palm (also called the the thenar and hypothenar eminences) . 💥 Bunch up a small part of a towel in your fist and perform the push ups on the flat part of your finger bones (dorsum of the proximal phalanges). The bunched up towel helps to decrease stress to your finger joints and protects your hand a little more than if you didn't use it. The last thing you would want when trying to take load off your wrist is to overload the small bones and ligaments in your fingers and develop an injury there . 💥 Use dumbbells or push up bars. Try to use dumbbells with a flat edge so that they don't roll away from you . 💡 As you can see, each of these modifications puts the wrist out of maximum extension in order to decrease the compressive load in this area. I would also recommend working on proving your wrist extension mobility if it is lacking 👌🏼
🔥Wrist Extension🔥 . 💥 If you have pain with push-ups or other weight-bearing exercises, many times working to improve your wrist extension mobility can help a lot with decreasing compressive stress and pain at the wrist . 💥 A quick test to check to see if your wrist extension is lacking is to put your palms together as if in a prayer position, and slowly drop your hands DOWNWARD while lifting your elbows UPWARD. Look in the mirror to see if there is any difference in the amount of wrist extension between both sides. It's also helpful to FEEL if there is any difference in tightness or pain between sides as well . 💥 If you have limited wrist extension on one side, today's exercise progression can help with that . 🔹With your hand flat on a countertop, table, or bench, place the web space of your opposite hand at the wrist joint line. 🔹Keeping your hand pinned down, pull your body away to distract the joint slightly, and then lean your body weight forward to feel a stretch in your wrist 🔹Oscillate on and off of the stretch 🔹Ideally, you want to feel the stretch more in the palm (anterior) side of your wrist and forearm without sharp pain deep inside or at the back (posterior) side of your wrist joint 🔹Perform this for 1 to 2 minutes or somewhere between 20 to 50 reps . 💥 In order to "lock in" any new range of motion gained, it's helpful to train the muscles on both sides of the wrist joint at the end of the new range achieved 🔹At your full stretch, PUSH down your hand and fingers into the surface, slowly ramping up until you achieve 100% contraction 🔹Hold for about 10 seconds, then release and stretch further, holding 10 sec, then repeat 🔹Perform this 3-5 times . 🔹Follow this with holding the full stretch while trying to LIFT your hand and fingers off the surface, slowly ramping up until you achieve 100% contraction 🔹Hold for about 10 seconds, then release and stretch further, holding 10 sec, then repeat 🔹Perform this 3-5 times . 🚨 Your wrist might cramp up or feel a little sore right after you finish this, but it will be helpful in the long run . ❤️ TAG or SHARE with someone who needs to work on their wrist extension mobility
Strengthen and Stretch your Wrists! (Full instructions below) 🔥💪 . . You asked so here it is! This is for helping build your wrists to stay pain and injury free during yoga/armbalances/handstand. It’s also great if you use a computer or phone constantly, or need to release stress in your forearms (work, weightlifting, rock climbing, etc). Let’s get into it! . . Instructions: 1) Elbows forwards and backwards: my favorite warmup/mobility exercise for the wrists. Make sure to keep pressure in the fingertips and knuckles. As your wrists get more open, planche your shoulders forward to intensify the stretch. I start ever practice with 100 reps of these, but start with 20 and work your way up! Make sure to explore the full range of motion and move mindfully (this video is sped up!). . . 2) Lean and push into finger-tips: this will build strength in the forearm, wrist, hands, and fingers, while also opening and stretching. The key is to lean forward, but only use your fingers (not hips!) to push yourself back. This should be reeeaaalllyy hard 🔥 start with 10 and work up to 20 reps. . . 3) fingers face out circles: keep weight in the finger tips and move through your full range! Feel the entire forearm and elbow open! 10 reps each direction. . . 4) Fingers back and push into finger tips: same as number 2 but with fingers facing you. Start with 10 reps and work your way to 20. This one feels amazing and really works deep into the muscles. . . 5) Knuckle pushups: keeping fingers and knuckles down, lift the palm of the hand off the floor. Always keep arms straight and shoulders over wrists. Easier: just do one hand a time, or move your knees closer to your hands. Harder: hold for 10 seconds after the last rep, or take your knees farther away from your hands. Don’t sacrifice form! This is one of the best ways to open and strengthen the hand and fingers. . . Finger-tip holds: Never let the fingers collapse! This will strengthen everything 💪 arms straight, shoulders over wrists. Easier, move knees closer or do one arm at a time. Harder, move knees farther away. . . Comment what tutorial you want to see next (I listen!) and tag someone that could benefit. You rock 🙏🏻🌊
💻📲🖐🏽 Been typing a lot today? 👋🏽 Wrist pain is super common amongst folks who need to type a lot, text a lot and do repetitive motions with their hands. 👋🏽This will feel really good and it’s super simple. ♦️ Paint the Fence ♦️ 1️⃣ Stand up 2️⃣ Lengthen your spine 3️⃣ Bring your elbows to your ribs like a T-Rex 4️⃣ Bottom of the wrist goes down 5️⃣ Top of the wrist goes up 6️⃣ Try to keep pinky and index in the same plane 7️⃣ Go for FULL range of motion here 🖐🏽🖐🏽Pause at the bottom ♦️Smooth the sheets♦️ 1️⃣ Bring inside of the wrist in 2️⃣ Outside of the wrist out 3️⃣ Try to keep pinky and index in the same plane (this is hard) 4️⃣ Go for FULL range of motion here Try this 3X today and see how it feels. Oh and your smile is contagious. Show off those pearly whites 😁
🤔 Do your wrists feel stiff? Or maybe you get a pinching feeling in one? Today’s exercises can help with that! Wrist mobility doesn’t get a lot of attention, but it can play a large role in a variety of movements __ 📌 Wrist extension (bringing the back of your hand up) is important for getting yourself in a good front 🏋️♀️ squat position. Significant limitations also have potential to play havoc on your bench and overhead press. __ 📌 Outside of lifting, wrist extension mobility is important for things you may not consider. Want a weird example? Performing CPR. For a long time I struggled to apply the force 💪 during CPR properly because I didn’t have enough wrist extension mobility to get my wrists extended enough. __ 📌 What about wrist flexion? Well, unless you have a severe limitation you likely won’t run 🙅♂️ into a situation where a limitation there impairs you. With that said, stretching the wrist extensors (as those are what limit wrist flexion and vice versa) may have value for relieving discomfort if you have tennis 🎾elbow. Outside of that we do know our grip is strongest in a neutral position (wrist/hand straight) so ensuring there isn’t a big discrepancy between the flexors/extensors that makes it hard to maintain that neutral position can be important. __ 📌 How do you go about improving your motion? I included 3 exercises ⬆️ above. __ 1️⃣ Video 1 covers wrist flexor and finger flexor stretching - for improving wrist/finger extension __ 2️⃣ Video 2 covers a mobilization that can help with pinching discomfort on the top of the wrist & help improve wrist extension range __ 3️⃣ Video 3 covers wrist and finger extensor stretching - for improving wrist/finger flexion __ 4️⃣ Video 4 covers the muscle anatomy. Not going to lie I forgot I had this video (I did it months ago when I planned to include anatomy with my exercise videos) so it isn’t formatted well or subtitled – I just figured I would include it for those of you interested. __ 👫 Have a friend who could benefit from any of this? Tag them! __ 🙋♂️Any questions or comments? Drop them below __ Thanks for reading 👍
ULNAR NERVE EXERCISES --- Let's talk more about nerve glides. I have a previous post on carpal tunnel syndrome, which involved nerve glides of the median nerve. Today, we're going to go over some nerve glides for the ulnar nerve. The ulnar nerve is responsible for innervation of the sensation of the pinky side of the hand, and last 2 digits. It runs through the cubital tunnel which is essentially the name for the inside of the elbow. If you've ever hit your elbow on something and had numbness, chances are you hit this area (think "funny bone"). Cubital tunnel syndrome can be similar in fashion to carpal tunnel syndrome. It just involves the other part of the hand/wrist/elbow. So here's some ulnar nerve glides to try. 1️⃣ Quick overly simplistic demo of where the ulnar nerve runs in the wrist 2️⃣ Ulnar Nerve Sliders 3️⃣ Ulnar Nerve Tensioners 4️⃣ Wrist Extension sliders 5️⃣ Wrist Extension tensioners The idea behind sliders is slacking the nerve at one end and lengthening at the other. That way we are not actually "stretching" the nerve (not that nerves actually stretch). A nerve that is hot and bothered tends to not love tensioners. Be gentle with tensioners my friends. I find clinically that the last variation tends to bias the elbow a bit more, not a rule by any means, just an observation. - 🔑 Try these ulnar nerve glides out! Save the 📷 or share it with someone in need of some wrist love. 🌈 𝐓𝐡𝐞 𝐌𝐨𝐫𝐞 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰... 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT #𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
DESK STRETCH MONDAYS EPISODE 10 . Let's talk one of the most common wrist and hand issues office workers face, Carpal Tunnel. This affects the wrist, hand, and fingers, causing numbness and tingling into the those areas.🖐 . True carpal tunnel happens due to nerve irritation at the wrist as it passes through the tunnel of wrist bones, the carpals, hence the name. But the symptoms can also be caused by issues further up the arm or neck. ➡️ A good professional assessment is always warranted for this as so many people jump to wrist surgery immediately. Whichever spot it's coming from though, the median nerve is involved. . So one of the easiest things you can try is a median nerve floss or glide. It gets the nerve moving and desensitizing and can reduce the symptoms for a lot of people. Never push into anything painful. Keep it light and keep it moving. . Tag a friend with carpal tunnel and share the wealth! . #Prehab101 #DeskStretchMondays . #carpaltunnel #carpaltunnelsyndrome #wristpain #stretch #stretching #onlinecoach #fitness #fitfam #entrepreneur #business
🖐🏻 𝙀𝘼𝙎𝙀 𝙔𝙊𝙐𝙍 𝙒𝙍𝙄𝙎𝙏 𝙋𝘼𝙄𝙉 . Today we're taking a look at wrist impingement and a way to reduce the pain associated with it. Outside of trauma, wrist pain usually comes from overloading the extension positions (think handstands, push ups, and front squats). . 💥 Now, impingement is much more about SENSITIVITY than it is damage to the tissues. You actually impinge your joints all the time. It's totally normal, and it's only an issue if that position becomes sensitive for some reason. So the goal isn't to solve the impingement, but more so just to calm down the pain associated. . 📈 The best way to do that long term is to stay out of that sensitive position. By modifying your movements, office ergonomics, and day to day activities, you can stay out of those positions that hurt and let it calm down. Then if you want to, you can begin building the tolerance of the wrists through one of my wrist strengthening routines here on the page. . ↔️ Along the way, providing a little distraction to the joint can help manage symptoms and ease day to day pain levels. Movement can be relieving so try adding a little traction and movement to see if it helps you out. . Tag a friend with wrist pain and share the wealth! . #Prehab101
Better late than never but the final tip of the week for relieving wrist pain: Soak Hands and Wrists in Epsom Salt: Soak your hands and wrists in a little tub of warm water(between 38 and 42 degrees)for about 20 minutes a night for five nights(make sure not to have open wounds). Make the water deep enough to cover your wrists. Use about 20g of Epsom salt per litre of water. Epsom salt is magnesium sulphate. It is a natural muscle relaxant and a natural anti-inflammatory. Make sure to be in a comfortable posture and position as you'll be in the same one for 20 minutes.
Sunday mood: self care is just as important as hard work! 💪 We love a nice massage, and a nap doesn’t sound too bad either. #massagetherapy #massage #sportsmassage #deeptissuemassage #sportswellness #fitstagram #oregonmassage #hillsborooregon #portland #oregonwellness #pdx #relaxpdx #biofreeze #musclerolling #oregonathlete #deeptissue #feelgoodnow #recovery #mobilemassage #couplesmassage #cupping #cuppingtherapy #swedishmassage #massagenearme #backpain #wristpain #prenatalmassage #nappingchampion #massagebenefits
🤸🏻♀️ GYMNAST Wrist Pain🤸🏻♀️ . 👋 TAG someone who is a #gymnast❗️ . 😖 One of the most common complaints gymnasts can have is wrist pain . 👧🏻 This is most common in the 10-13 year old gymnasts while in levels 4-5 due to increased time spent with back walkovers and back hand spring skills . ⚠️ If you are a gymnast and have wrist pain for greater than 2-3 weeks and it is NOT getting better you need to be referred to a doctor who specializes in working with gymnasts to take an x-ray to check on the health of your growth plate . ❗️Ignoring your pain and working through it can be devastating as “Gymnast Wrist” is a progressive process and if caught in the early stages it will minimize your time out of the gym and PREVENT surgery . 🏆 Here is a collection of wrist mobility exercises I have created for the gymnasts at @cgagymnastics as part of #prehab to warm up their wrists prior to weight bearing skill work . ♨️ The general idea is to warm up the muscles around the wrist and move the wrist in all directions gently stretching the forearm muscles that can become tight with conditioning drills . 🙅🏻♂️ The gymnast should feel a gentle stretch and NEVER feel pain while performing these #mobility exercises . 💁🏻♂️ Best to perform at the beginning of practice and then at the end to stretch out the forearm muscles to return them back to their resting length . 🧩 Stay tuned for ways to strengthen the muscles around the wrist to compliment these stretches as stretching is only one piece of the puzzle . ❓Have questions or want to find out how Scotti Performing Arts PT, LLC can keep you active and healthy doing the things you love like #gymnastics? . 📲 Comment ➡️ Tag ➡️ Share so others can see this 🙏🏼 . 🤸🏻♀️cred: @ayla.gymnastics02 . #wrist #wristpain #gymnastwrist #gymnast #physicaltherapist #gymnaststrong #stretch #raisinghealthygymnasts #performingartsmedicine . Helping You Stay Healthy Doing what YOU Love _______________________________________________________ 👣 Follow @performing_artsdoc #ScottiGymnast _______________________________________________________
Canvas vintage . . . #ststrap #ременьst #ремешокназаказ #strap #watchstrap #canvasstrap #vintagestrap #wristi #risti #wristporn #watchporn #wrist #wristwatch #wristgame #handmadestrap #customstrap #wristcandy #wristwatches #wristenthusiast #rolexwrist #wristband #wristwatchporn #wristshot #wristpain #watch #watchfam #watchaddict #watchme #watchuseek #watchcollector
. عصر تکنولوژی و مشکلات جسمی مربوط به آن ... همه از موبایل استفاده میکنیم و همه میدانیم که این استفاده همیشگی میتواند مشکلات زیادی ایجاد میکند . این فیلم را تهیه کردیم تا همه بدانید که چطور از موبایل استفاده کنیم تا به انگشتان ،مچ دست و آرنج آسیب وارد نشود . نکته مهم دیگر این است که هیچ حالتی را بیشتر از ۴۰ دقیقه نگه ندارید ،نشستن ،ایستادن ،پشت کامپیوتر و یا با موبایل کار کردن همگی نیاز به رعایت دارند . بعد از ۴۰ دقیقه حتا برای یک دقیقه هم که شده وضعیتتان را عوض کنید و مفاصلتان را حرکت دهید تا در آینده دچار دردهای مفاصل و مشکلت اسکلتی نشوید . کلینیک فیزیوتراپی ایرانا ارمغان سلامتی وحال خوب. #توانبخشی #ارگونومی# #lateralepicondylitis #wristpain
Finally 180 degrees side split and that in a relatively cold gym only after a 10 minutes warmup. Afterwards my muscles shake like hell, but a great pose to relax into once you can achieve it #upavisthakonasana #gilbertlangner #yogagilbertyoga #yogateacher #miguel_hand_balance #yoga #gymnasticrings #exercises #stretching #calisthenics #scapula #wristpain #wristexercise #tallyoga #tallyogaguy #yogamen #yogaaddict #teachyoga #igyogi #yogi #man #strength #beautiful #lifebalance #beyourself #parallelbar #urdhva_dhanurasanau #ustrasana #pinchamayurasana #abs
Do you suffer for back pain, knee pain, shoulder pain? Do you work out and get sore? Do you like that hot/cold feeling of a massage??? You NEED this!!! Everyone I have ever known that has tried this... LOVED IT!!! I started using this deep blue rub when I was pregnant and getting really bad back pain!!! Let me just tell you!! I could actually sleep at night because I wasn't in pain!!😄 . *DEEP BLUE RUB: This is one of my most favorite and cherished DoTERRA products!!!😍 you literally only need like a dime size for your entire problematic area! This little bottle has lasted me so long!!! And it's still going!!😄 -Apply to grandmother or grandfather’s hands for a cooling, comforting massage. -Massage Deep Blue Rub into lower back after a day of heavy lifting at work or during a move. -After long hours at the computer, rub into fingers, hands, arms, shoulders, and neck. -Perfect for the athlete in your life!! -Deep Blue Rub is blended in a base of moisturizing emollients that leave your skin soft and NON-GREASY! -Synergistic blend of CPTG essential oils that combine to create a cool, tingling sensation on the skin. ** The oil works great too when in a roller ball! Just add 10 drops to a 10ml rollerbottle, fill the rest with fractionated coconut oil.. and BAM!😍 ***LIFESAVER during labor!!!! I couldn't live without it! Mando was rubbing this on me the whole time before my epidural lol (if you're pregnant, you NEED this!! TRUST ME!) #NoPain #BackPain #KneePain #WristPain #AnyPain
Happy wrists workshop 24th November @akarmalife Wrist pain is a common complaint in Yoga, impeding our progress and like any other pain, can take away the enjoyment of our practice. Having an awareness of our wrist placement and the relationship between our hands and the rest of our body is pivotal in enhancing one’s practice. In this workshop we’ll take an in-depth look at how to mobilise and strengthen the wrists and create a strong foundation to improve our postures. This is ideal for practitioners of all levels but will be particularly beneficial to those who struggle with wrist pain and/or have a practice that involves weight bearing. This is a practical workshop involving discussion and exploration through yoga and is available to all #wristpain #yoga #functionalyoga #osteopath
I’ve learned to cope with my many little injuries over the years - but tonight this one is kicking my arse! Oh well PT in the morning with @jjfcoreconditioning - so as the saying goes “suck it up princess”, and thank god for pharmacists 💊💊 #disabilities #injuriessuck #nopainnogain #wristpain #missingfingersclub #painisweaknessleavingthebody #analgesia #trainingproblems
Bad fats, milk, and sugars, stress the pancreas and can result in pain or weakness in the shoulders, arms, and hands. Techniques in AK are designed to detect food sensitivities and select the proper nutrients to remediate this condition (i.e. Chromium, Vanadium, Sesame Seed Oil, Zinc etc.).
Broken Bird! 😰😰: Continuing my journey to recovery. This broken Yogi is using two recommend Props to now achieve crow again with flat hands (major achievement for me again!)... The first prop was in my last video, my hand brace) but this one is a WEDGE OF CORK!!! What it does is reduce the angle at the wrist every so slightly to train my dodgy wrist not to bend so much! Yogis everywhere need to be aware of hypermobile joints. I've done many years of power poses. But over time including sports like boxing, I wore many small joints and tendons. Just saying. Be careful! Anyway. If you have anything to ask me about this slide into my DMs and ask! Chi Kri Yoga is here to help. 🧡🖤 #crow #crowpose #crowposeyoga #crowposevariation #crowposevariations #asana #asanasyoga #asanapractice #yoga #chikriyoga #yogachallenge #yogaeverydamnday #injuryrecovery #fitness #health #gym #gymequipment #balance #balancetraining #coretraining #wristpain #yogainjury #yogachallenge #wedges #physiotherapy
BEAUTIFUL SCORPIO VARIATION😍😍😍 with always amazng👉💗👑🌈 @lizwoolf92 #NOPAINJUSTTRAIN #pdseahorse #pdtricks #pdmoves #pdspin #streetpoledance #poledancestyle #poledancetrick #unitedbypole #polegym #polefitness #poleexercise #poledancer #poeldance #poledancersofig #poledancersofinstagram #poledancers #passionforpoledance #pdmoves #poleart #poledancemotivation #wristpain #wristwraps #wristsupport #polewrists
Ou em džy kokie mes dideli 🌪 Neapsigaukite, viena ranka laikyti 9,8kg yra ką veikt 👶🏼😁 Naktimis užsidedu tokią profilaktinę reabilituojančią juostą ant šio riešo, nes jau nebejuokingai skauda, kad net šukuotis šia ranka negaliu. O bet tačiau, su dešine ranka nemoku laikyti vaiko, visaip bandžiau, tiesiog nemoku 😁 • • #fkin #heavey #babey #myheavyboy #wristpain #buitekas #bathrobe #homey #gray #pastels #babyboyleo #notsobabyanymore
#TherapyThursday! Scope my clip for a great way to mobilize your wrist and eliminate pain with any of your presses or pushes. . 🔥These self-mobilizations can be tricky to get the hang of, so feel free to hmu if you’re having trouble getting the feel for it! Try it out, let me know what you think ✌️ . . . 🚨COMMENT! . 🚨SHARE! . 🚨TAG SOMEONE WITH WRIST PAIN!
| HEALTHY WRISTS | . . The wrists are often neglected when it comes to not only warm up, but with respect to daily movement. The wrist joints WILL stop working when you stop using them in all it's ranges. Whether you are front squatting hundreds of pounds, or working at a desk job - it doesn't matter... You need to give your wrists some love everyday . . This strange looking routine will help nourish your joints with unloaded and loaded movement. It takes but a few minutes of your time, but will help in almost every activity in life that requires your hands and arms. Follow along with the video and do each exercise for about thirty seconds. We will be working active and passive wrist flexion and extension (loaded and unloaded), as well as adduction and abduction (side to side movement - RARELY EVER WORKED ON!), and combinations of all four movements together. I know the jokes might fly on this one with the way some of this looks but we sacrifice for your wrist health 😂 . . #createmovement #infinitemotionfitness #infinitemotionhealth
Work at a desk? Drive a vehicle for a living? Spend a shit ton of time on social media? Grip strength a limiting factor at the gym? - Your hands, fingers, wrist, and forearms are TIGHT! This one was a game changer for me. Grip strength is through the roof after making this one a part of my recovery routine. - Full video on IGTV in bio and YouTube channel. I also podcasted about this in Episode 8 of the Iron Crew Podcast (iTunes, Stitcher, Google Play) - Stay mobile my friends! #carpaltunnel #carpaltunnelsyndrome #wristpain #elbowpain #forearm
To find what feels good. Trial and error. Pain and injury has made my days a bit extra challenging lately. The frustration. The worry. The discomfort. Trying not to push through it, but move and work around it. And breathing. Deep breaths to release the stress and get the mental health in place along with the physical one. And again, find what feels good! Yoga covers it all. Namaste🙏🏼✨ . . . #fwfg #findwhatfeelsgood #yoga #catpose #stretching #injury #pain #wristpain #nervepain #painfulbutgrateful #painrelief #healing #selfcare
Wrist pain during the Push Up? Tag a friend who needs to try this modification to take your wrist out of full flexion. This will help to alleviate the pressure placed through the wrist. The underlying issue will be mobility and strength through the wrist! Which you will need to address for long term pain free movement!
How to protect your wrists in yoga; 1. Spread your fingers wide 〰️ Spreading the fingers wide and keeping them long (rather than together and bent) increases the base for weight bearing. This spreads the loads evenly throughout the whole hand. 2. Ground down through the knuckles 〰️ Press down through the base of each finger where it joins to the palm (the knuckles). From the base of the little finger to the base of the thumb, these knuckle joints form a half-circle of contact points. Below this arc is the natural arch of the hand (the palm), which should be light and lifted off the floor. 3. Create suction with your palm 〰️ As above mentioned, the palm should be light. Grounding from the knuckles and without moving the fingers, press the finger pads down and draw them inwards to create a space under the palm. 4. Micro-bend elbows 〰️ Keep your forearm muscles active and engaged by allowing a micro-bend in your elbows. This makes the muscles bear the load, rather than the joints 5. Engage your shoulders 〰️ Draw your shoulder blades down and back, with your elbow creases facing forwards. Engaging your shoulder muscles will also reduce loading on the wrists 6. Use blocks under your palms 〰️ If you already have niggles, grip a block instead of pressing into the floor for positions like downward dog and plank. To reduce further strain. 7. Use your forearms 〰️ If you’re holding poses for prolonged periods of time, like downward dog or plank, come into your forearms to give your wrists a break 📸: From Pinterest