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IIt’s a common feeling, I think everyone has experienced this at some point during their practice, the god awful: Wrist pain. The inevitable but 100% preventable injury we are all susceptible to.
The pain comes from applying force up from the forearms, which is why you may feel this most when you’re in poses such as upward facing dog, inversions, crow, etc. These muscles can tire out easily causing the pain in your hands and fingers forcing you to let off, come out of your pose, or quickly change your position while still in that sequence.
As you know, can really mess up your flow and concentration. Staying mindful in your practice and modifying where is necessary can avoid this and future injury.
DDepending on how your body reacts to movements such as above mentioned, you may also experience inflammation. One way to help this is by incorporating anti-inflammatory foods into your diet; this could decrease the likelihood of inflammation during yoga practice or really any sort of physical activity such as lifting, cross fit, Pilates, calisthenics etc. Kiss those pain puppies goodbye!
Does that make more sense to you now? Can you envision this for the next time you get active? Your pain will subside and you can continue your practices, do not let the pain win!
Additionally, there are other ways to modify hand placement as an instant gratification until you get your hands strengthened for your flow. Gestures such as finger tip pressing, palm doming, etc: photos here on Yoga by Candace.
ALTERNATE WITH RESISTANCE EXERCISING:
AAt any point while you’re doing plank rows, pike crunches, push-ups, etc – opt to hold onto small dumbbells and keep your wrists center aligned and locked for protection.
If you haven’t tried it before, it makes a tremendous difference and if you truly hurt while in those positions, this dumbbell substitution allows you to finish the workouts with ease.
BBy learning how to strengthen these muscles you are giving yourself the opportunity to free yourself from pain related to carrying daily life objects, writing, and of course crafting! Here are some tips:
Stress Balls (or a tennis ball): Improve your grip, strength hand muscles, relieve stress. Squeeze for about 3-5 seconds, a total of 10 times. Twice daily.
Extension exercises: Strengthen wrist flexors and Increase range of motion of the wrist, hands, and fingers. Holding a light weight, sit with your elbow bent and palm facing up. curl your wrist up (with arm and wrist remaining steady), hold, then lower. Repeat 10 times for 3 sets.
Stretching Bands: Strengthening your finger extensions with a rubber band, place the rubber band over all your fingers including the thumb, and extend/stretch out until you can’t go any further. Repeat 10 times for 3 sets.
With all that being said, hopefully you have a better understanding of how you can heal yourself and prevent future injury while remembering a few key points to remember during your practice.
Dealing with pain is something none of us want to deal with, but you cannot avoid it, that will only make things worse. Help yourself or seek professional help from a physical therapist or Kinesiologist.
Thank you for taking your time in reading this blog. You’re appreciated! Please share this with your network.
Founder at Mindful Hellos: An Ayurvedic Practitioner and former multimedia artist passionate about Holistic Medicine & Creativity who educates others into discovery of their own innate healing powers.
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