Right hand pain is often a result of typing with the wrist tilted up or downward, so that it creates pressure on the carpal tunnel tendons inside the wrist. Over time, this can create extensive pain in the hand and wrist.
Use simple yoga body and mind awareness stretches that help rehabilitate and prevent pain. For wrist pain, focus on strengthening the long extensor muscles of the forearm. For pain in the hand, focus on keeping the wrist neutral and not in flexion (bent) when carrying or holding something.
Step 1
Hold your yoga strap in each hand. Stand with your feet wide apart, wider than your hips. Microbend the knees and engage the lower abdominal muscles to prevent locking the knee joints or arching the low back excessively. Hold the strap in front of you and lift the yoga strap overhead and to your waist behind you. Bring the strap back up and over your head to the thighs. Repeat this 10 times. This stretches the large muscles of the upper back (trapezius, latissimus) and creates therapeutic traction in the wrist.
Step 2
Kneel on your yoga mat in a table pose so that your hands are flat and your knees are below your hips. Check to see that your shoulders are stacked over your wrists and fingertips open. Press the four corners of each hand into the mat and lift your shoulder blades onto your back. Extend the crown of the head forward and direct your tailbone straight back to lengthen both ends of your spine. Softly draw your lower abs in towards the spine. Remain that way for 20 to 30 seconds. If you experience any pain in your hands or wrists, come off your hands and sit to rest. This activates the long muscles on the forearms, extensors.
Step 3
Stand on your mat and place a yoga block between the feet so that the inner edges of the feet are parallel. This gives you a neutral rotation in your hips. Hold the second block between your hands and extend your arms straight so the block is in front of your chest. Keeping your chest tall and lower abs engaged, lift the block overhead until it's directly above your head. Lower back down until the block is at the starting point. Repeat this for 10 rounds. This helps create muscle memory in the long extensor muscles around the wrist: to keep the hand in line with the wrist when you carry or hold something.
Tips and Warnings
- To transfer this work to daily activities to prevent hand or wrist pain, type at your computer with a straight wrist. Place a wrist pad below the heel of your hand if your wrist is above or below your hand when you type. When you carry heavy objects, keep your wrist flat instead of very flexed (bent) to prevent pain or injury.
Things You'll Need
- Yoga mat
- Yoga strap
- 2 foam or cork yoga blocks
