Stronger And More Resilient Wrists: For Yoga Practitioners and Desk Workers

One of the silver linings of the sudden shift to virtual teaching platforms during the COVID-19 pandemic was the ability to bring our yoga practice with us wherever we are and, as a result, practice more frequently and spontaneously. 

Hitting the pause button on computer work in the middle of the day, rolling out a yoga mat, or grabbing a set of weights or resistance bands offered much-needed time to connect.

At the same time, my students noticed that when they immediately transitioned from desk work to their yoga mat, they experienced more wrist pain and stiffness in handstands, down dog, plank, or arm balances.

Just like we need to build up to lifting heavier weights or doing a pull-up or a push-up, our wrists need to be prepared for what we ask of them, both on and off our mats.

Since then, I have incorporated more targeted wrist mobility work into my teaching.

Introducing our students to positions and movements their wrists might not usually be exposed to before they dive into their sun salutations equals stronger, more pain-free wrists AND more transformative yoga practices!

Here are a few tips and tricks I use to assess wrist mobility AND guide my students towards strong and injury proof wrists.

1) A short warm-up for assessing wrist mobility and preparing poses such as Downward Facing Dog and Arm Balances:

Our wrists are often overlooked and underworked.

We don’t regularly walk around on all fours or two hands, so it’s unsurprising that we might need to prepare our hands better to be in 90% of extension and pronation, as we do in the poses of the first Sun Salutations of our practice.

Computer and desk work also combines the same degree of extension and pronation at the wrist joint.

2) A short video exploring the strength of the muscles of the forearm and the flexors and extensors of the wrist.

A pain-free yoga practice that grows with us over time requires taking time to prepare our foundation and base of support. This can transform our practice!

Our hands are very rich in sensation and provide a lot of proprioceptive feedback to our brains. Take time to notice, sense, and feel how greater awareness there can create greater freedom in the shoulders, neck, and jaw, too! It’s all connected!

3. Relieve tension in your forearms and wrists with a massage ball or tennis ball. You can easily do this anytime on your desk surface rather than on the floor.

Whether you are trying to nail your handstand, or just find some relief from long hours at the computer - I hope these will help!

I hope you will try them and let me know how they feel!