Practice These Effective Stretching To Reduce Wrist Pain

Wrist pain and injury are common among yogis. The wrists are weight-bearing in many yoga poses, such as plank and crow pose, which can cause injuries if your wrists are weak or tight. Our wrists go through many repetitive motions in yoga and in daily life, which means that taking proper care of your wrists to avoid wrist pain and injury is extra important – not just for your yoga practice, but for all aspects of your life. Let’s check the best yoga poses for wrist pain!

Extended Arms

Source: pexels.comFrom a seated or standing position, extend your arms out straight in front of you. Flex one of your wrists so that your fingers are pointing towards the sky. On the other hand, gently pull your fingers back toward your body. Hold this for 20-30 seconds.

Gomukhasana (Cow Face Pose)


Once your legs are in place (with the right leg on top), stretch your right arm out to the side and flip the palm to face behind you. Bend at the elbow and sweep the arm behind your torso and tuck the arm into the hollow of your lower back. Carefully work the arm up your torso until your forearm is parallel to the spine. Next, raise the left arm above your head and then bend the elbow. Carefully walk the hand down the back until it meets your right hand. Hook the fingers of your two hands together.

Side Thumb Stretch


Extend your arms out straight in front of you, palms facing each other. Bend your thumbs in towards your palm, and then fold your fingers over the thumb. Slowly press the pinky side of your hand toward the ground and notice the stretch in the area surrounding the base of the thumb. Hold for 20-30 seconds.

Wall Stretch


From a standing position, extend your arm straight out in front of you and place the palm of your hand flat on the wall. With your free hand, very gently pull your fingers back until you feel a stretch. Hold for 20-30 seconds. Repeat on the other wrist.

Upward Bound Fingers Pose


From either a standing or seated position, interlace your fingers snugly at the webbing of your hand and then rest your hands on the top of your head, palms facing up. Shrug your shoulders away from your ears as you begin to straighten your arms skyward while rotating your palms to face up. Hold for 30 seconds.

Hand Under Foot Pose (Padahastasana)


From a forward fold position (Uttanasana), gently bend your knees and slide your hands (palms facing up) under your feet. You want the toes to rest in the crease of the wrist, so bend your knees as much as you need to. Make sure that your quadricep muscles are engaged.

With these stretches and poses in your toolbox, you can prevent injury and decrease wrist pain. Our wrists also tend to carry a lot of tension. By utilizing these techniques, you can bring a sense of relaxation and peace to the entire body.

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