Wrist pain

Yoga Discussion General Yoga
#1

hai,…im having pain at my right wrist since three weeks back. i believe that it started when i try to lift few heavy things. now i can’t do push up and also any asanas which involve pressing my palm on floor to support my body. is there any practise at home or any asanas i can do to overcome this? any home treatment i can follow? thanks

#2

I have chronic wrist pain, and I’ve actually found yoga to help this. However, here are some important pointers:

Wrap your wrist - keep it heated. Heat promotes self-healing and blood-flow. There are a variety of wrist bandages at your local drugstore. Also, get something that will provide support.

Here are a few stretches and exercises. I’ll describe them, and then this weekend I’ll try to find time to make a video and I’ll post it on YouTube, if something gets lost in the words.

  1. With your palm down (hurt wrist) extend your arm to become parallel to the ground. Bend the arm in toward your body at 90 degrees. With the forefinger and thumb of the opposite hand, gently grasp your hurt wrist. Open up your chest, pulling your shoulderblades together and trying to keep the bends in your elbows. Gently pull.

  2. Extend your arm (hurt wrist) fully, elbow straight, fingers together and fingertips pointing forward, palm down. Gently flex your hand upwards. Take your other hand and VERY gently increase the bend. Release hand and relax, letting fingers point down. GENTLY push back of hand toward body.

  3. Consider sleeping with a wrist splint. We do crazy things with our hands while sleeping.

  4. Consider anti-inflammatories.

Hope your wrist starts feeling better.

#3

[QUOTE=selvan;51628]hai,…im having pain at my right wrist since three weeks back. i believe that it started when i try to lift few heavy things. now i can’t do push up and also any asanas which involve pressing my palm on floor to support my body. is there any practise at home or any asanas i can do to overcome this? any home treatment i can follow? thanks[/QUOTE]

From my martial arts experience, I can tell just let it heal…do not do anything that will trigger the pain. If it swells - apply cold to it.

#4

i wil try out ur way…i believe it work out and im looking for your youtube video dis weekend… thank u so much

#5

hai AthMJ,
I got some ideas frm u…would try it out…and i’l look also for de youtube video dis weekend…really appreciate ur effort…thank u so much

#6

hai City Monk,
good advice…i agree wth u…thank u

#7

AthMJ,

Let us all know when you post the video.

Selvan,

As someone who suffered from carpal tunnel, yoga was a god-send. But as CityMonk states, when you are in pain, it is best to rest and use ice. When the pain is gone or greatly subsided, you can then progress to gentle exercises like AthMJ suggested. I also use wrist bands during practice. But don’t forget about the shoulders and chest. They need to remain open too. Chest openers are quite nice and can keep you from flare ups. I haven’t had a flare up in over 10 years now. I attribute it mainly to yoga.

Best of luck!

#8

Hey! I haven’t forgotten. This has been an extraordinarily busy few weeks. Next week’s spring break. I give my word that I will post the videos I said I would. I do humbly apologize for the lateness. Hope the wrists are better!

#9

I’m glad you posted about wrist pain. I have occasional wrist pain myself from doing massage and working on the computer, and have benefited greatly by learning how to work with it. I’m a yoga teacher as well as a massage therapist, and over the years my understanding has grown as I’ve seen more and more people with this issue.

So I created a class that is designed to help heal, or at least allow you to cope, with carpal tunnel syndrome. It’s also a great class for other common issues that arise from being at the computer too much or working with your hands. The link is below. It’s a mixture of yoga and strengthening exercises.

http://www.doyogawithme.com/content/yoga-carpal-tunnel-syndrome-and-all-shoulder-and-neck-problems-caused-chronic-computer-use

All the best.

#10

With the usual proviso of its near impossible to help without seeing you in any asana , try when doing dog pose for example to roll the end of your mat a few times in a fairly tight roll and place your wrists on the raised mat bit , see if that alleviates the pain , if it doesnt , dont do weight bearing until the wrist has healed.

#11

@DoYogaWithMe,

Very nice sequence. I had RTC surgery 1 year ago and many of the stretches/exercises are what my Physical Therapist had me doing. I have since incorporated many of them into my warm-up sequence in the classes I teach. To date, I am better than 100% recovered. I also have carpal tunnel in both wrists and can testify to the benefits of incorporating these into my daily practice. I’ve not had a flair up in over 12 years. In particular, the one stretch where you are on your belly, arms our in T-position and then bending the elbows and lifting I found to be wonderful. Thank you for posting this!

#12

@lotusgirl
Thank you. You’re absolutely right about the move you mentioned at the end of your post. Doing that exercise regularly really helps me a lot with upper back strength and alignment. I’m glad to hear that you have had a full recovery. Kudos to you!