Wrist injury is very common in yoga practise especially in vinyasa.
There are many moving parts in our wrists. They start in our two forearm bones, the radius and ulna, meet with three of the eight carpal bones on each hand. The rest of the carpal bones connect with each other and the fingers. An array of ligaments connects the many bones to each other, and muscles and tendons lie above and below the bones to move the wrist and fingers.
With all this complexity, misalignments in bones, ligaments, and muscles during weight-bearing poses are bound to happen, which can trigger wrist pain. The two common conditions are called ulno-carpal abutment and tendonitis. Ulno-carpal abutment syndrome, which indicates pressure where the ulna meets the carpal bones on the little-finger side of the wrist. Tendonitis is characterised by tendon inflammation, often due to misalignment and weight transfer in poses such as Chaturanga Dandasana, where the wrist joint is in full extension.
Strong core is the key in protecting our wrists. Evidence-based medicine demonstrates that a strong core can increase the efficiency of the rotator cuff muscles. These muscles stabilize the shoulders and can thus decrease the load that is transferred to our wrists.
The following poses can help to build strength in our wrists and core:
- Ananda Balasana
- Setu Bandha Sarvangasana
- Dolphin Plank Pose
- Gomukhasana Arms
- Garudasana Arms
- Virabhadrasana II
- Adho Mukha Svanasana
Hence, stay safe on our mat by learning on how to protect our wrists in our practice 🙂
Silvie – 200hr YTTC Weekend