Tips on How To Protect Your Wrists During Exercise

Nurturing Your Wrists During Exercise

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. 

Nurturing Your Wrists During Exercise | @Be Mindful, You're Creative

ANTI-INFLAMMATORY SOLUTIONS:

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!

Click here for my blog on Relieving inflammation with teas, oils, and nutrition < <

 

Additionally, there are Anti-inflammatory supplements that we can take daily to help with this and prevent it as much as possible. Click here to be view supplements (look for Vitamins A, B, & Fish Oil)

 

HAND PLACEMENT ON THE MAT

DDuring yoga practice, we want to make sure that all parts of the hand are on the mat, ensuring that the following points are accordingly placed:

  • Pressed into the mat: Base and Tip of middle finger, Base and Tip of the ring finger, and the tip of the pinky finger. 
  • Plugged into the mat: Base, and tip of thumb, Base and tip of index finger, Base of pinky finger
  • Avoid putting pressure: on the base of your hand where it meets your wrist

Click here to view a photo graphic explaining these points, on Yoga by Candace

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. 

Nurturing Your Wrists During Exercise | BeMindfulYoureCreative.com
Image courtesy of YogoGirls.com @YogoGirls – click image to visit their site

STRENGTHENING YOUR HANDS

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.  
Nurturing Your Wrists During Exercise | @Be Mindful, You're Creative
Image courtesy of YogoGirls.com – click image to visit their site

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.

Special thanks – to Debby & Michelle of YogoGirls.com, for supplying beautiful photos for our blog. 

Check them out if you don’t already know of them! They’re jaw-dropping designers, photographers, cyclists, yogis! 

Namaste

About the author

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.
In affiliation with Show Your Blog Love, Healing Lifestyles, Yogi Surprise, Fitfluential, SweatPink

  • Liz

    Thanks so much for sharing this… my wrists are definitely one of my weaker body parts, and I know I need to work on strengthening them/being more careful!