We spend a lot of time on our computers and on our cell phones. But since the likelihood of us getting along without our cell phones or laptops is probably not going to change in the near future, we have to take necessary precautions to ensure that our bodies stay strong as we work more and incorporate these tech gadgets into our daily lives.
Just as sitting too long at our office desks makes us more stiff in our shoulders and hips, keeping our hands positioned over the keyboard can have the same effects. Injuries or pains that result from repetitive movements whether it’s typing, texting, playing tennis or knitting are called Repetitive Stress Injuries, or RSI for short. They occur because the repetitious motion pulls on the muscles and tendons that surround the joint. In the case of computers, our wrists become overused and often mild to severe forms of Carpal Tunnel Syndrome (CTS) can manifest. But there is hope for your sore and achy wrists. A study by the University of Pennsylvania School of Medicine showed that a yoga-based routine was more effective at reducing the symptoms associated with Carpal Tunnel Syndrome than wearing a splint or receiving no treatment at all.
Yoga postures that relieve wrist pain also strengthen and elongate the supporting muscles of the hand making them more flexible and stronger to handle the constant motions of clicking away at the keyboard.
Get in the habit of doing these exercises every day as your computer warms up and even throughout the day when you need to take a break. But if your pain persists for more than a week, make an appointment with your doctor to rule out a more serious injury.
We use our wrists every day, but the majority of us have no idea what they are constructed of, or how to prevent long-term damage and pain. Without the mobility of our wrists our range of motion would be limited, thus understanding their complexity and learning about the anatomy of our wrists is crucial in order to protect them and provide them with strength, support and flexibility; especially during yoga practice.
Yoga can help in the healing process, however the kind of yoga you practice and how you practice it is important. If you are experiencing pain, make sure you talk to your yoga teacher and if necessary, your physician for their advice. It is key to proactively think about your weight distribution and the alignment of your body for poses that put pressure on your wrists.
The use of props to modify poses can also aid in wrist recovery. Certain yoga styles demand a lot out of our wrists and quick movements do not allow time for modification. Until you heal, you may want to consider finding a different yoga style that does not put as much pressure on your wrists. Some styles of yoga to consider are Yin, Gentle and even Restorative yoga; return to your usual practice once your wrists feel better.
Prior to your yoga practice make sure you warm-up: circle your wrists left and right in both directions which helps with blood flow. Below are some postures to help you modify your practice. Making a few simple modifications can be enough for your practice to receive the same benefits while being careful in regards to your injury.
Here are some poses to consider for modifications:
Downward-Facing Dog Pose – with the arms and torso parallel to the floor
Downward-Facing Dog Pose – while bending your knees, so you avoid pressure on the wrists but the weight is evenly distributed
Shalabhasana – Locust Pose allows blood flow to flourish throughout the elbows and wrists while straighten them and helping to get rid of scar tissue. Do this posture cautiously!
Modified plank - Elbow plank is a great alternative to full plank and also has the added benefit of working your core muscles. Press your inner forearms and elbows onto the floor - hands can be flat on the floor or fingers interlaced. Firm your shoulder blades against your back by pressing the elbows into the floor, lengthen your tailbone towards the heels and press the tops of the thighs towards the ceiling.
It is important to be aware of how fatigued you get while doing any weight bearing on the hands and to give yourself enough rest between poses. Good wrist strength is essential to our everyday activities and yoga can be a great tool to teach us more about how to take care of our wrists.
Caution: For those suffering from acute arthritis or Carpal Tunnel Syndrome, it’s advisable to avoid practicing weight-bearing yoga poses entirely until the acute phase has passed. Always consult with your healthcare professional if you have any questions.
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