Anatomy of a hand and
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Here are some key treatments
for wrist health:
Stretch and use weight training to strengthen complimentary
muscles groups in the arm: Deltoids, Triceps, Biceps, Flexors
and Extensors of the Forearm and strengthen the abdominals
for extra weight bearing support.
Try establishing new habits for lifting, pushing and pulling
to decrease the auto response in your habitual motor patterns.
Massage therapy ( a good upper back and neck massage) to
increase circulation and improve your range of motion.
Breathing and relaxation training
Give yourself permission to rest and be patient with the
In almost every yoga class I teach, there are several people
who complain of wrist sensitivity. Causes for wrist pain and
weakness can vary from excessive computer use to previous breaks
and injuries. The wrist is the stabilizer which permits the movement
of the fingers and thumb by forming a brace which allows intricate
movements (such as playing a musical instrument, writing, typing,
etc.) and strength and weight bearing movements (like lifting,
pushing, supporting, balancing required by athletics and physical
Poor postural alignment of the shoulders, poor circulation
and an overall sedentary lifestyle contributes to muscle imbalance,
atrophy and weakness in hand grip.
It has been my observation that students who suffer from R.S.D.
(Reflex Sympathetic Dystrophy) and Carpal Tunnel Syndrome (a
pinching of the median nerve in the wrist) have found relief,
reversal of the disease (especially, but not limited to, the
early stages), and healing with regular yoga practice. Dr. Marian
Garfinkel, doctor of education, teaches Iyengar Yoga and has
authored a study on the effectiveness of yoga for carpal tunnel
If the condition is extremely painful, rest of the joint is
recommended. Then begin gradually to strengthen the wrist by
carefully increasing the amount of time that your body is in
weight-loaded wrist extension. (rest frequently when you feel
the edge of discomfort) Examples of poses in wrist extension
(a 90 degree bend in the wrist, drawing the fingers toward the
front of your forearm) See Plank, Crocodile,
Cobra, Upward Facing Dog. You may use props, such as the
yoga blocks, (see Downward Facing Dog with blocks)
in any weight loaded position to reduce wrist stress.
Upward Facing Dog
Facing Dog with blocks