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Yoga for wrist pain: 10 poses for relief

Working long hours on computers or smartphones can lead to wrist pain. Take a break for a few minutes, and do yoga to get relief from wrist pain.

Whether you are a writer, computer programmer or even a marketing professional – your job demands you type! For hours, you use your fingers to shoot off mails and proposals to your colleagues or clients. Excessive typing and maintaining a posture for long durations may leave your wrists aching. Some people may even develop the carpal tunnel syndrome, which is associated with performing repetitive tasks with your hands, including typing. Yoga may provide relief from wrist pain. Right from wrist rotations to clasped hands downward push, you can do multiple yoga poses for wrist pain relief.

Carpal tunnel syndrome, which happens when something causes irritation to the median nerve in the wrist, may lead to symptoms like pain, and numbness in wrist. Jobs that involve frequent use of computers, exposure to any vibrating equipment, or repetitive movements increase the risk of developing carpal tunnel syndrome, according to a research published in StatPearls in 2023.

Yoga for wrist pain

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

Woman holding her wrist before doing yoga for wrist pain
Downward-facing dog yoga pose can help to reduce wrist pain. Image courtesy: Adobe Stock

1. Clasped hands downward push

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

2. Downward-facing dog pose

  • Start on all fours to do the downward-facing dog pose.
  • Tuck your toes under and lift your hips up and back, so that an inverted V shape is formed.
  • 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 go clockwise then counterclockwise.
  • Breathe normally while doing the wrist rotations.

4. Palm tree pose

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

5. Cow face pose

  • Sit straight with your legs crossed
  • Take your right knee and place it on top of 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 for your left hand.
  • Breathe deeply while doing the cow face pose.
A woman doing cow face pose
Cow Face pose can strengthen your wrists. Image courtesy: Freepik

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, exert pressure then exhale, and release pressure.

8. Finger entwine and stretch

  • Entwine fingers at the chest and stretch out hands while inhaling.
  • Exhale, relax the stretch.
  • Repeat with your palms pointed outwards.

9. Eagle Pose

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

10. Plank pose

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

Yoga tips for wrist pain relief

While doing these asanas, don’t force the stretch too deeply, as it can cause injury. Improper alignment can also strain the wrists or other areas of the body. People with severe wrist injuries, such as fractures or sprains, should avoid these poses until they have healed.

For relief from wrist pain, practice these asanas twice daily, suggests Dr Hansaji. Each session should be about 10 to 15 minutes, but stop if any of the poses cause discomfort. If you are consistent, you may notice improvement in wrist flexibility and reduced pain within a few weeks.

Also Read

Best adjustable gym benches: 5 top choices for fitness enthusiasts

So, make these poses a regular part of your fitness routine to see significant improvement over time. Also, be mindful of not overusing your wrists, and give your wrists time to rest and recover.

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