Picture this: Sheila is a devoted yoga practitioner and likes to stay fit by lifting weights and playing sports when she isn’t sitting in front of her computer or driving her son to and from school.  She continually complains of pain in her wrists and hands when performing Downward Dog or plank during her yoga practice.

The repetitive motions of her daily life (driving, texting, typing, lifting weights etc.) are enough to throw her wrist and hand muscles into overdrive, which causes pain, tension and discomfort.

Since we can’t put life on hold,  practice self care that will help build strength and dexterity required for planks and downward dogs.

The Original Yoga Tune Up® Therapy Ball is the perfect size for releasing tension in the extensor and flexor muscle groups in your forearm. Start with any of the ball sequences and rolling techniques (pin and stretch, pin, spin and mobilize, relax/contract) as shown in Jill Miller’s book, The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body. Specifically, the sequence on page 314 (sequence 13) will help the muscles of your forearms by:

  • Releasing tension in the muscles
  • Improving blood and oxygen flow in the tissues
  • Increasing range of motion
  • Reducing and/or alleviating pain
  • Changing texture and quality of tissues in surrounding areas

Use this hand and wrist YTU Therapy Ball sequence to get started.

For exercises, Piano Fingers can help to improve mobility and endurance of the hands and wrists. Watch how to do it with Jill here:

Dancing with myself is a great way to release tension of the entire shoulder/elbow/wrist/hand. See how to do it with YTU Teacher Brooke Thomas below.

Incorporate these classic Yoga Tune Up exercises and you will get the relief you are looking for. Don’t forget to learn a proper Down Dog, plank etc. and put down those phones while taking breaks from the computer!

Enjoyed this article? Read Downward Dog is Not For Everyone

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