Keeping weight off of wrists and hands

Yoga Discussion General Yoga
#1

Hi all. I’m new here, so I’ll give a little background first.

A couple years ago I was diagnosed with rheumatoid arthritis (that was my Dr.s best guess, but I’m not convinced). I experienced widespread pain, especially in my joints, often excruciating. I decided to take up yoga again recently (I practiced consistently as a teenager). It has helped tremendously with the pain, and I feel better than I have in the last ten years.

However, the pain and stiffness in my hands and wrists is still about the same, and putting even minimal pressure on them is painful, as is putting them in certain positions (such as the standard “hands on hips”. I have to make a loose fist on my hips). I love poses like plank and downward-facing dog, but they’re just too painful for me to do anymore.

Are there any viable alternatives to these that keep weight off my wrists and hands? Also, what exercises might help with the pain and stiffness in these areas?

I really appreciate any help!

#2

I struggle with this also - and given I’ve had carpal tunnel surgery and am a curvy gal - I try to limit the poses that put too much force on my hands/wrists.

I’ve found the DVD by Leslie Kaminoff - Breath-Centered Yoga. I’m quite impressed with it. (No affiliation - I know I’ve mentioned him before but his ‘yoga’ just fits with me and my body.) There are a couple short you-tube posts (google his name) that can give you an idea of what he does prior to investing in the DVD.

I’ve also found a download from the UK - called Yoga2Hear - that is good. She does some downdog/plank work but it isn’t excessive. I’ve downloaded several of her sessions via i-tunes but there is a web site where you can download them direct.

As far as exercises to help…I don’t do anything specific but I when doing plank/downdog type work - I make sure to stretch well both before and after (even if the instructor doesn’t lead us to do that).

On modification that I do is - for example in cat pose…instead of putting my hands flat, I use my fists. You could play with that and see how it feels.

Good luck and don’t give up. I think the key is to just find what works for your body and its limitations and build from there.

#3

I struggle with this also - and given I’ve had carpal tunnel surgery and am a curvy gal - I try to limit the poses that put too much force on my hands/wrists.

I’ve found the DVD by Leslie Kaminoff - Breath-Centered Yoga. I’m quite impressed with it. (No affiliation - I know I’ve mentioned him before but his ‘yoga’ just fits with me and my body.) There are a couple short you-tube posts (google his name) that can give you an idea of what he does prior to investing in the DVD.

I’ve also found a download from the UK - called Yoga2Hear - that is good. She does some downdog/plank work but it isn’t excessive. I’ve downloaded several of her sessions via i-tunes but there is a web site where you can download them direct.

As far as exercises to help…I don’t do anything specific but I when doing plank/downdog type work - I make sure to stretch well both before and after (even if the instructor doesn’t lead us to do that).

On modification that I do is - for example in cat pose…instead of putting my hands flat, I use my fists. You could play with that and see how it feels.

Good luck and don’t give up. I think the key is to just find what works for your body and its limitations and build from there.

#4

Hello Red,

Is it any weight-bearing using the arms that is troublesome, no matter how the wrists are flexed or extended? Some students with wrist issues have found the GripItz to be helpful but this is only when the wrist pain comes from extension. In some less extreme cases a wooden wedge can be used to reduce the degree of extension in the wrist.

In the 11 years of my practice I have not found that a 33% solution is very effective for resolution of therapeutic issues. The physical should absolutely be attended to but without aligned changes in lifestyle/nutrition and meditation the protocol is incomplete.

#5

I like those grips.
I keep looking around for them.
I imagine they’ll show around Xmas. Not an online buyer myself.

I was floored by the cost of the wedges. You’d think you could grab something at a big box store in the flooring or moulding bins. I could see paying for soft giving foam rather than razor blading a pool noodle though.

I’ve started to work in some make nice to the wrists warm-ups and take care not to overwork them. I also introduce some forarm plank work as well and encourage folks to drop out of the wrist efforts when it suits them.

#6

[QUOTE=Yogamark;65489]I like those grips.
I keep looking around for them.
I imagine they’ll show around Xmas. Not an online buyer myself.

[B]I was floored by the cost of the wedges. You’d think you could grab something at a big box store in the flooring or moulding bins.[/B] I could see paying for soft giving foam rather than razor blading a pool noodle though.

I’ve started to work in some make nice to the wrists warm-ups and take care not to overwork them. I also introduce some forarm plank work as well and encourage folks to drop out of the wrist efforts when it suits them.[/QUOTE]
scroll down on the like Inner Athlete provided to “customes who looked at this also looked at this” or something to that effect.

there are much cheaper options, foam etc.

#7

redgerbera,
sorry to hear about RA pains… i used to have it as a kid… no fun at all…

  • please look up “JFS” (joint freeing series), it looks simple but works a miracle, you have to do them EVERY day though.

  • relaxation and breathing techniques as well as a yoga nidra seem to help A LOT for RA patients. Also the key is to do it regularly.

  • look up for modifications in the poses, such as plank on your elbow, using the FOAM WEDGE for down dog, etc, you teacher should offer you some modifications for all poses.

  • also , if possible I would recommend to take few yoga therapy private classes, this is expensive but worth the money if you pay attention and record things that teacher recommends.

hope you feel better! keep practicing, consistency is a key!!!:slight_smile: