Yoga is a hand and wrist pain relief

In the American Journal of Occupational Therapy, the US Department of Labor recognizes hand injuries as one of the most common, but preventable, injuries-capable of working age. These and the familiar teaching yoga will surely agree. Many new students have existing wrist pain long before they ever started yoga. The hands and wrists, standing, are relatively small joints with many muscles, tendons and nerves, a delicate area.

They control fine motor skills, and at the same time, are strong enough for a person to bear the full body weight. Too much exercise soon ended because the hand and wrists were feeling uncomfortable. Fortunately, there are exercises to help with tense wrist and hand. There are props to relieve tension completely and try out alternative positions that are less likely to cause pain.

First of all, consider supplies that share your weight more evenly on the arm and spare your wrist. A new prop that begins to have a good opinion is the three-inch egg, a round, egg-shaped foam block that is in the place of a traditional square block or wedge.

With the help of the egg block all hands under the weight of the hand and wrist, the pressure is divided into the arm, and the pose will be much more comfortable. The pose, like Plank or Chaturanga, grabbed hand weights to relieve wrist pain. Even rolled up under the carpet on the heel of the hand can give some relief.

Assuming some wrist pain is already present, some simple steps below can help.

 Therapeutic Yoga For Wrist And Hand

 Clamp: Press each wrist of the circle firmly with the opposite thumb and forefinger for 3-5 seconds.

 Wrist Twist: Hold your hand with your palm outwards flat and round your wrist counterclockwise.

 Prayer pose with both hands in namaste position. Mild pressure to push your hand, then lean back toward the wrist: first left hand push the right back to the 45 degree angle, then push right to the left back.

 Reverse Prayer: Behind your back, put your hand on the Namaste mud, with your fingers down, but up. Hold it for 20 seconds or so until it is comfortable.

 Back wrist: All fours, rotate your hands until you point at the fingers, the forearms facing the front and gently tilt back. Go slowly and watch out for any muscle pain as this stage is quite intense.

 Wrist Safety And Pain Prevention Yoga

In order to hand and wrist pain completely during exercise, you can adjust your hand hold during yoga session. The downward facing dog, or Adho Mukha Svanasana, holds his palm and pushes back in charge of the great pain. Bending the fingers in the upper hand of the hand, so the middle fingertips stick up rather than lie, an excellent modification that strengthens the forearm and the constant pressure on the wrist. A dog facing up, or Urdhva Mukha Svanasana, while the hands protect the wrist with a closed fist. Many other Yoga poses can modify your forearm to bear your weight - instead of using your hands.

Additionally, chairs, low stools, blankets and pillows can also be modified for posture, which puts too much pressure on your wrist. You may need to rest the arm balances completely if the pain is recurring. Keep in mind that yoga works on your body, not against it, and to respect the necessary restoration.

Inflammation - the most common cause of hand pain

Hand-held tendonitis is one of the most common diseases that we are contacting an orthopedic specialist. However, this usually happens when the limb is barely movable. What symptoms should we watch for, to recognize and treat this disease in time?

What is tendinitis?
The tendon sheaths are tunnel-like formations that incorporate tendons, which are designed to ensure the movement of tendons without friction in their mucous material. It is a heavily used part of the musculoskeletal system, as they transmit the movement from the muscles to the bones. As a result, they may develop inflammation after prolonged, heavy stress, which in such cases is not caused by pathogens but by the action of sterile excitement.

What are the types and symptoms of tendonitis?
There are two causes of tendonitis: mechanical irritation or infection. As a result, we distinguish two types of fibrin and purulent tendonitis.

Fibrin tendon inflammation develops as a result of single-stranded, often repetitive, mechanical irritation. These include typing, mouse usage, playing a musical instrument, or even housework. Most often it occurs on the back of the hand at the junction of the wrist and the thumb. In this type of

inflammation, the tendon of the tendon becomes swollen and the composition of the substance that aids in the movement of the bow changes, resulting in tense, stinging, burning pain. Moving the fingers becomes cumbersome and a characteristic crunchy sound can be observed when moving. In chronic cases, a crunchy rubbing of the snow over the tendon is palpable.

Inflammation of the pleura may also occur as a result of primary infection when the inflammation develops, for example, through the puncture of a thread or needle, or as secondary inflammation from surrounding tissues. This type is purulent tendonitis. Symptoms usually develop rapidly with

spontaneous pain and sensitivity to pressure. The affected finger is red, swollen, which can spread to adjacent fingers. It is associated with high fever and lymphatic inflammation.

How to treat tendonitis?
In case of suspected otitis media, it is important that you contact your orthopedic specialist as soon as possible after the onset of symptoms. In case of suspicion, before starting treatment, you can do it at home to heal: put the affected part of the body to rest, to reduce inflammation. Cold compresses, anti-inflammatory creams to relieve pain.

Once the exact diagnosis is made, the treatment may also be different for the two different types of tendonitis.

In the case of mild fibrin tendon inflammation, cold compress is sufficient, however, orthopedic treatment is required for stiffer inflammation, as part of which the affected limb is restrained by railing and the pain is reduced by various anti-inflammatory agents (medications, patches, creams). In chronic cases, physiotherapy treatments are also recommended to relieve symptoms.

In the case of purulent tendon inflammation, the treatment of the finger function should be started as soon as possible, usually by means of a smaller surgical procedure, by rinsing the cavity of the tendon with an antibiotic solution and then fixing the limb in the plaster rail.

In both cases, healing lasts for weeks, but the prescribed care should not be eliminated even if the pain has already eased, as the inflammation may develop again as a result of the new load.

How to prevent tendonitis?
We can prevent the development of inflammation of the tendon by intermittently interrupting the monotonous manual work, moving the hand, and paying attention to not overstretching our hands during occasional sports.


If symptoms occur, rest and relieve the limb and seek orthopedic surgery as soon as possible.