Heal Your Aching Hands & Wrists

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Although there are a lot of potential other culprits besides the wrist for Carpal Tunnel Syndrome, sometimes the problem is simple overuse of the hand in a repetitive, tense motion like gripping a tool or steering wheel, or pounding on a keyboard. The hand is a complex system of tiny bones, muscles and tendons that allow us to perform the most delicate of tasks, and we use our hands all day as we interact with the world around us. Overuse in one direction will lead to weakness and stiffness in other areas, but it’s not hard to dig into blind spots using using hand and wrist exercises to balance out the wrists and keep the hands and forearms strong and supple.

If your wrist is feeling worn out, a great opening stretch for the wrist and forearm is the Forearm Twist from the Yoga Tune Up® Quick Fix for Hands, Wrists and Elbows available here. It will open the wrist in the opposite direction from its habitual flexed position, and in addition provide a stretch through the length of the forearm. By taking the wrists out of their comfort zone, you will stimulate blood flow to the area and bring relief to worn out tissues, helping to prevent carpal tunnel.

Learn about our solutions for hand and wrist pain.

Watch our free 5 minute video for hand and wrist pain relief.

Watch our hand and wrist exercise video on YouTube.

 

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Jennifer Mayer

The majority of the population stays internally rotated most of the day. This will be an exercise they can perform anywhere to introduce supination and flexion of the wrists.

Wendy Melville

Thanks for the tip on the Wrist and Hand quick fix. What a great little class to have on your PC at work. I will be sharing with my knitter and quilter students. My hands and arms are ready to moe on through my homework now. Thanks you.

Adriana Robertson

I appreciated your point about how taking the wrists out of their comfort zone will stimulate blood flow to the area and bring relief to worn out tissues. It brings me back to the saying, ‘If you don’t use it, you lose it’. So many of us aren’t moving certain parts of our bodies which leads to a build of of ‘fuzz’ or loose fascia which needs to be moved if we don’t want it to stiffen and cause pain over time.

Heather Dawson

My school teacher group loves the hand, wrist exercises.

Patricia

Something to add would be get off of our computers and phones and start doing the small dexterity-like things we used to do as kids: building things, playing with games (not electronics), etc.

Eileen Birnbaum

I am fortunate not to have a problem with hands or wrists, though I’ve had tennis elbow and the repair that goes with it. That was very successful for me. I have an employee who thinks she has carpal tunnel. I’m going to teach her the piano fingers exercise that Jill showed in the video.

Kim Salisbury

I enjoyd the creative ways Jill used in the 5 minute video. The flower buds was especially interesting because of the wrist moving in opposite directions. Nice proprioception. I was surprised how difficult it was. Thanks

KErstin

Wow! The QuickFix for Hands, Wrists, and Elbows made my forearms burn! Clearly sitting at a computer keyboard and using a mouse are doing nothing to strengthen my forearms! I didn’t realize how little use they were getting until trying these exercise. So simple, but so effective. I’m going to start doing them at least once a day to see if they will help alleviate some of the achy finger joints I’ve noticed after a long day at work.

Emiliya Zhivotovskaya

I’m always amazed by how bone responds to pressure. I’m starting to notice that the tissue over my pisiform carpal is starting to harden and that the bone is starting to grow. It’s really important for me to take care of my wrist health and prevent carpal tunnel as you listed. At home, I sometimes use a vertical keyboard where my elbows medially rotated, but my wrists are neutral.

Cathy Mook

Omg thank you! I’ve suffered with carpel tunnel syndrome for years and won’t have the surgery. I also have a partial torn rotator cuff and never put the two together! The idea of working the fingers is so interesting and I will adopt this in my daily workout.

Jackie Carey

Sarah, as a yoga instructor, practioner and FB and email mouser, my wrists have taken on a chronic soreness. I love the forearm roll out with the therapy balls and the piano fingers exercise, both are helping me strengthen my hands and wrists and get out of bad habits. After reading this post I rearranged my workspace, too! Thanks for this.

Sarah

Thank you for your post, Sarah. So true that repetitive use other than keyboard and mouse use can also be a culprit. I work with a man who spends a good 7 hours a day with his hand gripped on a chainsaw for cutting logs. The muscles in his forearms are in chronic contraction, even when he sleeps, and he has begun to have a noticeable delay in opening his palm when he wants to. We’ve just started working on getting more movement and circulation in the connective tissue in his forearms through self-massage and I’m looking forward to introducing… Read more »

Yi-Hsueh Lu

Anyone who practice yoga must have experience some form of wrist problem, since the practice requires us to be on our hands a lot. Simple wrist care exercises would be great to bring into yoga classes, not only as “counter-exercises” of all the arm balances and hand stands, but also to teach people how to take care of themselves from the heavy loads in their daily life. 🙂

Stephanie Fish

Thank you Sarah (and Jill) – as a bodyworker I see many clients with wrist issues and it’s great to be able to share with them these exercises as well as YTU in general. I also appreciate being able to keep my own wrists healthy and hydrated.

Vincent Budac

Rolling out my forearms before and after hand stands has helped me to improve the stamina and strength of my wrists. Don’t rely on the lagging indicators like pain and inflammation to start taking care of your forearms and wrist. Thanks for the great post Sarah!

Jona Joyce

Hey Sarah! So true. Its really unbelievable how many ppl take the health of their hands and feet for grated. This topic has a special place in my heart. As a lifelong martial artist and a grappler. I see so many ppl with messed up grips and its totally unnecessary. I am working on a YTU therapy ball sequence and a few movements to free up the junk in the wrist and foreman. Looking forward to seeing you for Shoulders. 😉

Michelle B

Too many hours pronating my hands onto a computer mouse left me with debilitating pain and inflammation of the hands and wrists. After strengthening and stretching the metacarpals, midcarpal and carpometacarpal joints I was able to use my computer almost pain free!

Dawn McCrory

This is a fantastic stretch and easy to teach. I give this one to many of my clients whether or not they are seeing me for wrist/forearm issues. We all spend so much time at the computer keyboard and it’s important to offer the body a counterbalancing tool.

Jamie Leigh

The last sentence = pure genius! All this chatter about muscles and such then BAM, blood flow. DUH! Mind blown. Thank you!

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Heal Your Aching Hands & Wrists | Yoga Tune Up Pretty nice post. I just stumbled upon your weblog and wished to say that I have truly enjoyed surfing around your blog posts. After all I will be subscribing to your feed and I hope you write again soon!

Carly

Aside from the everyday demands that involve the hands and wrists most of the yoga postures rely heavily on healthy hands and wrists. Most teachers do not give instruction on awakening these areas, so I am pleased you have addressed this here. I understand the importance of neutralizing the spine throughout class, but what about the hands and wrists as well?

Gwen

It’s so easy to overuse the wrists. I went through a period of carpal tunnel syndrome a few years ago, and I stopped all wrist bearing poses in my yoga practice and wore a brace during my daily activities until it healed (including during yoga). I’m very conscious about weight placement in my wrist when I practice, and it’s never been a problem since that time, even upon resumption of weight bearing. The stretch to which you link is a good one. I’ve been typing on and off for a couple of hours, and this blog was a good reminder… Read more »

William G

It is amazing that as much as we use our wrists and forearms in our lives and yoga practices, we rarely utilize wrist specific stretches to open them. I often find myself pleasantly surprised when an instructor offers a wrist or forearm opening exercise in a class. I need to focus more of my self practice on this often ignored, but well used part of my body.

Logan Kemper

Having developed wrist issues myself as a result of too many handstands and, I believe, an unchecked bad habit of tenting my hands as I come forward from downdog into plank, this is very helpful. I love the idea of incorporating Forearm Twist into an opening warmup sequence, perhaps when students are in virasana stretching their foot muscles, so as to kill two birds with one stone 🙂

Lloyd

I use the mouse a lot at work that caused my forarms and wrists to feel inflamed at the end of theday. II bought an ergonomic mouse and setup my cube more ergonomically and I bought in Yoga Tune Up Balls and the discomfort is gone. I roll the balls along the brachioradialis up to my rest every two hours

Mollie

The movements in this video are simple, but not easy, especially for one with issues in this area. Great 5 minute practice to keep wrists and forearms healthy. Thanks!

chau

This should be general knowledge in our modern day society. Wrists are held in non neutral positions many hours in the day, can’t be good. And when I want to do more Vinyasa, it’s my wrists that get tired first & I have to stop even though the rest of me wants keep going.

regina

such a necessary stretch! i actually incorporate this after teaching some hard core POUND classes as we keep our wrists straight and we’re banging on the ground with weighted drumsticks! when i begin other classes with this stretch in the morning, people realize only then how tight their wrists and forearms are!!

Dawn Adams

Our wrists are so mobile, that we don’t notice them until they hurt and can’t move. I like the concept of stretching the wrists frequently to relieve congestion in the forearms and hands — joints that see so much use in daily life. I also appreciate the quick fix videos for the hands, wrists, and forearms, in that strengthening exercises are provided as well as stretching exercises (the grips are a personal favorite of mine).

Millie

I notice that familiar tingling/numbing sensation most often when cycling with my dog. On the mountain bike, my hips are in a deeper flexion than when on a spin bike, and I am having to really concentrate on lifting of my core and engagement of obliques, rectus, and multifidus to keep excess weight from bearing down on the heels of my hands and then translating to my wrists. I am thinking the “dancing with myself” dynamic movement may have triggered a little of the same feeling because I was pressing into the wass too firmly… time to re-assess!!

Mariana M

I love the Yoga tune up excersices for this, I always recommend that when on the computer and not using the mouse they suppinate their hand to create a counter pose or rest for the wrist, and alsois important to strenghten carpals muscles.

Luisa

I greatly appreciate the statement that a pain in one part of the body (in this case the neck) can radiate to another part of the body (in this case the wrist) and thus it is always important to check our posture first and then our range of motion as additional clues. In other words, look for accomplices for pain in other areas of our body. I too have found a connection in my neck and shoulders and my wrists and have made a conscious effort to realign my posture when I begin to feel any pain and then reach… Read more »

鼻咽癌

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Dagmar Khan

On of my students,a woodcutter in his early thirtees, attended few of my classes.At about 5th-or 6th of his class we did some self-care techniques for tuning and opening the wrists and forearms.He could not believe the amount of release he got,especially in his right wrist.Definately the type of work he does put so much pressure on the tissue of his hand.But now he got the techniques he can incorporate into his life to sustain a good condition of his wrist.

Heidi Broecking

Between the keyboard, the yoga mat and the bicycle, I sometimes feel like I have the wrist triple whammy. It’s a great counter for the constant extension.

Becky G

Thanks so much for the tip on how to stretch out the wrists

Christine

Will definitely pursue these remedies for my “knitters writsts” which I can feel all the way up into my shoulders.

JT

thanks for this article! I’m sending it to my sister, who’s a pianist and whom i’ve taken to yoga tune up classes!

Ko

Great advice to even out the number of pronation activities with supinated activities.

Jad

Most desk jobs require our hands and wrists to be in pronation for several hours. It is not surprising that there is a high number of complaints of the wrists and hands with our bodies overusing this direction of movement.

AT

never thought about how carpal tunnel can cause weakness in other parts of my body…definitely need to balance things out.

Greta C

I’m on the computer about 8-hours a day so my forearm is at pronation most of the day and very prone for Carpal Tunnel Syndrome. I need to this exercise!

scott

good article