Yoga Modifications easy for wrist injuries - anaducha.com - AnaDucha

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Yoga Modifications easy for wrist injuries - anaducha.com


Yoga Modifications easy for wrist injuries - anaducha.com


Hey welcome back to the yoga mat today we're gonna be talking about our wrists so I definitely remember when I first started yoga practice how much my wrists hurt especially imposes like downward facing dog or a tabletop where we had to be on hands and knees a lot so I want to talk about a couple ways that you can mitigate risk pain if you're having that happen and a couple ways to 

Strengthen your hands and your wrists to help you to feel more comfortable in your yoga practice so the first thing I want to talk about is while we're on hands and knees where we are setting ourselves up so with hands and knees a lot of times I see folks write with hands under their shoulders which is actually how a lot of teachers cue it so what I encourage you to try is instead of under the shoulders bring the hands slightly forward of the shoulders this is just gonna make the angle a little bit less so if 

You can see back here I've got a 90 degree angle or maybe even less and when I bring it out here it decreases the angle on the wrist makes it a little bit more comfortable because it's not as weight-bearing the second thing that's important to learn is where to distribute the weight in your hands so first of all I have my hands pretty wide my pinky fingers are even coming off the mat and fingers are spread wide like the legs of a starfish so put as much space between your fingers as you can really 

Spread them out and then I have my first finger pointing straight ahead some folks are even going to feel more comfortable turned out a little bit so the first finger points away from the midline of the body so do some experimentation there and see what feels better to you then once you have this ready to go press down into the pads of the finger tips and then the pads of the knuckles so the center of the hand almost lifts up off the mat this is really good to engage all the parts of the hand down into the mat so practice instead of rolling to the outside of the wrist which is what happens a lot really 

Pressing down especially into the thumb in the first finger but down into all the parts of the hand that are touching the mat all right so once you figure out a good setup for you let's talk about what to do if that doesn't fix things you can see I have a plethora of props here and so we're going to talk about some different options for using props underneath your hands in different poses where you have to be on hands and knees or things like downward facing dog so since not all yoga studios use the same 

Props we're gonna go through what we have here the first things that I'll do is these sort of specialty props so these are called yoga jellies there are little flexible silicone discs and they have an indentation in the middle and so with these types of props what you want to do is get them wide enough for your hands then the heel of your hand goes up on the high part of the prop and your fingers come down on to the mat this is going to again decrease the angle that your wrist has to be in which helps to distribute the weight a little bit better into the joint the second thing about using a prop 

Like this under your hand is that it changes your relationship to gravity even if it's ever so slightly so if you think about being on hands and knees we're parallel to the floor here if we start to bring the floor up we bring some of the weight out of the hands and that's what some of these other props are going to do as well so the next thing that I would show you is with blocks a lot of times if you have trouble with wrists on hands and knees bringing your hands up onto blocks will solve some of that because we've already changed our relationship to gravity a little bit we've taken a little bit of the 

Angle out of the wrists and that's going to be a little bit easier and you can play with the height of the block here this is also a really good way to go in poses like downward facing dog not only to help the wrists feel a little more comfortable but to make a little more room for the body as you step backward and forward and things like that another way to achieve this is with a blanket or a wedge so with a blanket you're going to want to bring it so the folded edge is where you can put the heel of your hands 

And your fingers come off on to the mat just like we did with the yoga jellies and you can play with the height here I find that this is a good thickness just a couple inches once you start to get up here you're gonna start rolling off the blanket so just be aware of that and then finally this is one of my favorite props for wrists which is a wedge not all yoga studios have this not everybody has one at home but if you can get ahold of one it's really useful so you place again the high side toward you the 

Heel of your hand will come up on that and then your fingers come off and as you can see there's almost no angle in my wrists at this point finally if none of those work you can think about taking the angle out of your wrist altogether so one way to do this is to be up on your knuckles now this is a different kind of sensation to get used to but this is an option a better option here is to use a set of dumbbells or even a device that's called the perfect pushup so you may have seen this on like a TV infomercial it looks like a disc with a handle on it and that way you can be imposes like plank or 

Down our facing dog or anything where you have to put weight into your hands but there's no angle in the wrist at all for some people that's really helpful so the next thing that I want to talk about is how to build strength and stability in your hands and wrists so when we're bearing weight in the hands a lot of times it just is a lot at first especially to go from not weight-bearing at all to things like downward facing dog where we have to hold it plank pose things like that so I advise at first taking some of those poses and changing your relationship to gravity so rather than doing plank on the floor 

First to begin your practice maybe go to the wall and just start there start walking your feet back and start feeling what it feels like to be in the shape of that pose let your body start to commit it to muscle memory your nervous system everything there and then you can start to come down parallel to the floor so maybe you'll start at the wall then go to a countertop or a table then the seat of a chair or a bench and finally down to the floor so we progressively load the body and it makes it a little bit easier to adapt as we build strength now I want to show you some specific things that you can do to build 

Strengthen your wrists in your hands the first is called wrist push-ups so a minute ago we were up on our knuckles for some of the hand setup here and what I want to show you is a way to build strength in the wrist so you're going to come down onto the backs of your hands now this is not going to probably feel amazing if you bear weight into it so I would start sitting back on your heels or making the knees wide so you can really shift the weight back away from your hands then what you're gonna do is put the weight into your knuckles and push up then you're going to slowly lower down and then 

Push up so you really don't want this to come from your upper body so you don't want to bend your elbows when you do it keep your arms straight and then roll the weight on to the knuckles and come up slowly lower down and then come up start with just a few of these cuz they can be pretty intense depending on what you've got going on with your wrists make sure you're pretty warmed up before you start but that's a really good strengthening and stabilizing exercise the other things I want to show you have to do with hand strength so I've got two things here one is a ball a yoga tune-up ball you can 

Also use a tennis ball or my favorite for this is a little bouncy ball like the super bouncy balls because it's small and it can get into sort of all the fine little muscles and bones of the hand but basically all you're gonna do is take your hand and roll it out on the ball this is going to get all the muscles worked out and you'll find spots where you find tightness and so you can kind of hang out there this is also great to do before you do things like wrist push-ups or a class where you're gonna be bearing weight in your hands and your wrists and then the final thing that I wanted to show you is a little exercise 

That I learned in PT physical therapy and it's with a blanket a towel a washcloth whatever you might have and you're just going to place your hand flat and then scrunch and scrunch it toward you so this is a really good strengthener for the hand you can even do this on a tabletop you don't need to be on the floor it's all about scrunching the hand so that will build up some strength in the little muscles in 
the hand and the wrists that help you to stabilize when you're bearing weight that might feel really 
weak or that might feel stiff or give you pain when you first begin practicing bearing weight and the 

Wrists and the hands so I hope you find all of those tips a little bit helpful for mitigating risk pain and also for building strength and stability for your practice thanks for being here I'll see you next time.



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