Wrist Pain in Yoga? Tips to Avoid Wrist Pain

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Wrist Pain in Yoga? Tips to Avoid Wrist
Pain Unfortunately, inadvertently putting too
much weight on your wrists when practicing
yogas weight-bearing and handstand poses such as
Downward-Facing Dog, Upward- Facing Dog, and
Plank Pose can lead to wrist strain or wrist
problems. However, the right support of your
body weight provides opportunities to strengthen
your hands and fingers muscles. For beginner
yoga students, wrist pain can only be a pain but
not a strain. We can prevent extended wrist
strain or pain by following some basic
guidelines, especially while practicing the pose
like push-ups, and hand balancing.
Here are some tips to prevent extended wrist pain
during your exercises. It controls sensation,
movement and blood flow to the soft tissues
inside the wrist. Make sure consideration should
be given to correcting any misalignment that is
affected during normal yoga postures before
starting your yoga postures. How to Treat Yoga
Wrist Pain Tips for a Pain- free Yoga
Practice If you already suffer from wrist pain or
injury during your yoga practice, you may need
to see a doctor or physical therapist, but if you
are experiencing pain during yoga practice, the
following tips address wrist pain in yoga
practice. Warm-up Gently Before Practicing
Wrists Yoga Poses Many people ignore warm-up yoga
poses. Warming up before starting any yoga pose
is a must for all of us, especially if you have
a history of wrist issues. Actually, by warming
up, the body becomes warm and the muscles open,
so that when you exercise, it does not put
pressure on your muscles suddenly. It not only
helps in stretching and loosening the muscles
and tissues but also improves the lubrication of
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the joints. Surya Namaskar is a very effective
method for the body and your wrists to warm
up. Strengthen and Stretch the Wrists
Muscles When the wrist joint muscles are balanced
and Strengthened, it considerably not only
reduces the risk of physical stress but also
pain, sprain, strain, or fracture. Poses such as
slow and controlled hand balancing is a very
effective way to strengthen the muscles around
your wrist joint and build strength. Open the
shoulders and strengthen the arms The lack of
strength in our shoulders and chest will weaken
your forearm muscles and create unhealthy
pressure in the lower wrist joints. Therefore,
consider shoulder, arm and chest strengthening
exercises. You can also practice folding your
arms behind your back, bow pose, or with eagle
arms to strengthen your wrists so your body is
also considered to do exercises that are easy on
the wrists. Embrace props and modifications Many
people ignore props and amendments. If we have a
history of wrist issues, we need to embrace
props and modifications. The props and
modifications allow you to enjoy all the
benefits of carrying your full load on your
hands. Hardwood blocks will provide proper
alignment for your hands and make it easier to
focus more. Modify poses If youre doing yoga
after a pain or injury, or youre building your
strength on a weak wrist, try hand-balanced yoga
poses like Downward-facing dog and plank pose
with some modifications. Spread your Fingers
and Gripping the Floor To increase sensitivity in
the hand balancing pose, consider extending the
fingers and lightly gripping the floor. This
technique protects your wrists and is essential
for balance in adjusting to weights.
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• Be Mindful and Distribute your weight evenly
• Avoid putting too much pressure on either end of
  your palms. To do this correctly, press all the
  knuckles of the fingers and the heels of the
  palms equally on the ground in the right way.
• Quick wrist acupuncture
• Acupuncture is one option to help relieve natural
  wrist pain. A small orthopedic doctor may
  receive the treatment several times a week.
• Elevate the Heel of the Palm
• People with tight and sensitive wrist conditions
  can greatly benefit from using some support,
  such as a mat or folded blanket, under the heel
  of the palm.
• Wrist compression glove
• If your wrist hurts or strains during class, you
  should consider wearing a wrist compression
  glove or wrap before continuing your practice.
  Rest and icing to reduce pain or swelling will
  also help.
• The strength and flexibility of the rest of your
  body can also contribute to achieving pain-free
  wrists in yoga practice. However, the above tips
  help in yoga practice with mild wrist
  discomfort.
• Wrist-friendly yoga
• A wrist-friendly yoga pose will warm up and
  stretches your wrists muscles before heading
  into hand balanced.
• Common Yoga Poses that can Cause Wrist Pain or
  Injury
• Usually, all weight-bearing or handstand poses
  lead to wrist pain or an injury. Here is some
  common asana that stresses the wrists.

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Conclusion Like all physical activity, push-ups,
and practicing hand balancing poses such as
Handstand Pose and Crow Pose are many more
beneficial than you might think for wrist pain
and injury pain like carpal tunnel
syndrome. Source Link https//7pranayama.com/wha
t-is-yoga-history-yoga- importance-of-yoga/