Wrist pain is one of the most common problems yogis face. But by being mindful and modifying your positions, you can continue doing downward dogs pain-free.
During yoga, your wrists may be hiked upward or extended, thus putting stress on your wrists’ soft tissue and tendons. Though the stress is high but infrequent, it’s still triggering pain and could eventually cause injury.
Here are a few strategies to help you stay on the mat and avoid throwing in your towel.
Allow For Adjustment
Your wrists aren’t made to take a ton of pressure on a regular basis. It’s important to give them time to gradually get stronger. Allow them to adjust to new positions and movements rather than going from zero to 100.
Strengthen Your Core
If your core is weak, chances are your wrists will pay the price. As you bring weight towards your shoulders and away from your core, your are extending and straining your wrists in the process.
Inflexibility & Knowing Your Limitations
Not being flexible enough could also be the culprit of sore wrists. If your calves are feeling tight, you are more likely to lean forward and put more pressure on your wrists. Aside from alignment, be sure to progress and modify your positions according to your abilities and fitness levels.
Distribute Weight Among Your Fingers
If you roll the weight you’re holding out toward your pinkies, you will more likely feel wrist pains than if you place more weight onto your inner index fingers and thumbs. Hands should be at shoulder-width apart and fingers spread out wide.
Wrist Rolling & Wrist Compression
Among the thousands of customizable, restorative combinations you can do on the Gelliflex™ Abacus™, wrist rolling and wrist compression are two targeted techniques you can try. Wrist Rolling releases tension, restores gliding of muscles and fascia, increases hand and wrist movement, and improves wrist function. Wrist Compression releases tension, improves hydration and mobility of muscles and fascia, increases hand and wrist movement, and improves wrist function.
Wrist wraps can work wonders if the pain is mild yet constant. They provide compression and support but also serve as a reminder to be mindful of your wrists.
It’s important to note that there could be other factors triggering your wrist pain besides yoga. Are you active in CrossFit as well? Do you have bad ergonomics in the office? Be sure to weigh all your activities to address if yoga is in fact the cause of your wrist pains. And as always, consult a professional if the pain continues.