8 Yoga Poses For Wrist Pain & Carpel Tunnel Relief

Say Goodbye to Wrist Pain with Yoga!

In today’s day and age, humanity is constantly on the go, barely resting to find the perfect work-life balance. Often, we indulge in unhealthy practices that leave us with long-term conditions that are usually ignored until it becomes so severe that it commands attention.

Today, one of the leading causes of discomfort and injury is wrist pain. This can lead to a variety of problems in our daily lives, as the wrist joint is vital for various activities, from texting to picking up an item to writing.

Wrist pain can impede these activities, thereby affecting the quality of one’s life. This pain can be caused by pressure on the nerves, injuries that have gone unnoticed, and sleeping in the wrong position, among other reasons.

Fortunately, there has been much saying about Yoga for wrist pain. Read further to find out, ‘Is Yoga Good For Wrist Pain?’

Reason For Wrist Joint Pain

The wrist joint is important and is responsible for vital functions such as lifting, typing, writing, etc. It comprises several small joints coming together to form a single unit.

Wrist pain may occur due to various reasons, including fatigue from constant repetitive movements, impact injuries, muscle strain, pressure on the nerves, and so on.

One of the leading causes of wrist pain is Carpal Tunnel Syndrome, during which ligaments in your hand thicken, putting an undue amount of pressure on the nerves.

Osteoarthritis, Rheumatoid Arthritis, and muscle fatigue are other leading causes of wrist pain.

Is Yoga Good for Wrist Pain?

Studies have shown that certain yoga poses can help relieve the pressure on your wrists, thereby helping reduce pain.

Practicing movements that involve wrist rotation, flexibility, and wrist pumps can promote blood flow and release muscle tension in your hand, relieving pain. However, special care needs to be taken while practicing these positions in case of severe wrist pain.

Combined with splints worn during sleep, regular icing, acupuncture, and alternative treatments, Yoga can prove to be very helpful in easing wrist pain.

Yoga Poses for Wrist Pain

1. Phalen’s Test

First, press your palms and fingers together in prayer or ‘Namaste’ position for this position.

Following this, reverse the position of your hands such that the back of your fingers and wrists are pressed together.

Exert slight pressure and firmly press your hands together in this position for 1-2 minutes.

If you feel a burning sensation within the first 30 seconds, it can indicate Carpel Tunnel Syndrome.

2. Uttanasana Wrist Pratikriyasana

For this position, begin in a standing position. Slowly bend over and place your hands on the floor.

Once you find a comfortable position, reverse your hands such that the back of your wrists and fingers are pressed onto the floor.

Then make a light fist without exerting too much pressure. Inhale as you stand up and exhale as you bend down.

3. Wrist Pumps

Make at-shape with your hands by holding or pressing against the fingers of one hand with your other hand.

Move your wrist forward and backward while resisting with your opposite hand. Repeat this motion for 2 minutes and then switch your hands.

4. Urdhva Hastasana (Upward hands yoga pose)

As shown in image; to practice urdhva hastasana, stand with your back against wall in Tadasana. Keep your arms streight, move your hand toward the ceillin. then spread your hands. Repeat this pose as long as you can.  

5. Urdhva Baddhanguliyasana (Upward Bound Fingers Yoga Pose)

for doing this asana firstly you have to sit on your knee, keep your hands straight and lock your both fingures of your hand. it should be like your eyes facing opposite site of your palm. by remaining in this position keep your hands on head and after it towards the ceiling. keep the focus on your position and repeat the task.

Urdhva baddhanguliyasana is another yoga pose that can help you to stretch your wrist muscle. Check below image or visit given article to learn more about upward bound fingers yoga pose.

6. Ardha Parshva Hastasana:

For doing this yoga position firstly you need to stand in tadasana position.. After this put your one of palm on the wall  to your shoulder. Adjust your self in that way which keep your hand comes behind you. with keeping in that position give pressure on the hand. It should be like that you are pushing the wall away from you.  

7. Bhujangasana at the Wall

Given image is off Bhuajangasana or cobra pose image. This pose is very simple to do. Given the image is Bhujanagasana is on the floor this pose we need to do on the wall. Keep a few inches distance from the wall and press the wall with your fingertips, lift your hills. keep your chest open during the position and don’t look downward, just keep looking upward. and do it till you feel comfortable

8. Hands and Knees Pose

How Yoga Improves Wrist Flexibility

Yoga positions for Wrist Flexibility involve a lot of stretches and rotations. These stretches help increase flexibility with time and lower the risk of injury.

Practicing these positions can improve endurance and can improve alignment.

It also promotes blood flow to the area and releases muscle tension, thereby improving flexibility and range of motion.

If you experience wrist pain from performing basic daily activities, Yoga is an excellent solution to your problem. Not only does Yoga help you strengthen the muscles in your hands and wrist joint, but it can also prevent injury by improving endurance and flexibility. Practicing yoga positions for your wrists can immensely benefit you and save you from developing conditions like Carpal Tunnel Syndrome. For easy relief in just a few minutes, use your wrists and practice some yoga!