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Stretch It Out! Yoga Poses for Sore Wrists

Posted by Sky Andersen on 12/5/2016


People who are new to yoga often struggle with wrist pain, stiffness or soreness. Additionally, our increasingly sedentary lives can add to wrist issues. Fortunately, yoga offers several poses that will help combat wrist pain.

In today’s post, we’re going to discuss four yoga poses that will help alleviate soreness and pain within the wrists. Theses poses are great for people who are just getting started with yoga, or who are looking to yoga for solutions to their wrist problems. Each of these poses can be done by a complete beginner to yoga.


Pose #1: Upward Hands Pose

This easy pose is a great place to start stretching out your wrist. Stand on your yoga mat, or any flat surface, with your feet shoulder width apart. Balance your weight between your heel and your toes. Roll your shoulders down your back and elongate the spine.

Now, while in this position, extend your arms in front of you so that they are parallel with the floor. Face your palms towards each other. Stretch through your fingertips, giving your wrists a nice stretch.

Next, raise your arms above your head, keeping them should width apart. Keep your arms firm throughout the motion.

Finally, lower your arms back down to your side. Repeat this motion as many times as desired for a full arm stretch that will help relieve wrist soreness and pain.

Pose #2: Hand Under Foot Pose

Also known as Gorilla pose, this pose is a great way to stretch your wrists and hamstrings at the same time.

Stand in the same pose as the Upward Hands Pose discussed above, with your legs shoulder width apart and your weight balanced between the corners of your feet. Keeping your back elongated, bend at the waist and touch your toes. If you’re unable to touch your toes without bending your knees, that’s fine, bend your knees. Next, lift up your toes and slide your palms up hands under your feet. Move your weight around to put some more pressure on your wrists if that feels comfortable.

Hold this pose for a few good breaths, then remove your wrists and slowly stand up.



Pose #3: Hands and Knees Pose

Unlike other poses on this list, this pose actually puts weight on your wrists. Practicing this pose will help strengthen your wrist and teach you how to distribute weight throughout your hand.

On a firm surface, get into a position where you’re on your hands and knees. Your shoulders should be directly above your hands, while your knees rest under your hips. Press all of your finger pads into the floor to help distribute your weight away from the wrists. Lift your forearms away from the wrist, elongating the wrist joint itself. Roll your shoulders down your back away from your ears, and keep your arms straight.

Stay in this position for a few minutes. If you feel uncomfortable pressure or any pain on your wrists, stop and try one of the other poses on this list.



Pose #4: Cow Face Pose

As the most advanced pose on this list, only attempt it if you can complete the above poses. Cow Face Pose is a great way open your wrists and provide them with much needed relief.

Begin by sitting with your choice of seated pose, it can be half-lotus, on your knees or a simple seated position. You can also have your legs stretched out in front of you. Next, extend one arm straight up above you with your fingertips touching the air, and bend your other arm behind your back. Bend your top arm down behind your back, and attempt to touch the other hand. Ideally, you’ll be able to grasp your hands together. However, if you can’t reach, use a strap or belt to form the connection.

Hold this pose for a few breaths, then move switch arms. This pose provides a great shoulder stretch, along with strengthening your wrists.


Practice Each Pose Daily

Doing a yoga pose once might provide some relief, but that relief will fade and wrist soreness will creep back in. In order to have a lasting impact, you need to practice the above yoga poses every day. Make a habit to begin or end (or both) your day with a short yoga session. Run through your favorite yoga poses and pay special attention to your wrists. Over time, you’ll notice that your wrist pain fades immediately.

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