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Many people practice different yoga exercises to reduce back and neck pain. But there are some other poses which can successfully relieve hand and wrist pain. You can do different yoga at home at any time.
Most of the time our hands are engaged in doing different works and as a result we get more tension in our hands and wrists. Initially we take different medications to get instant relief. But when it worsens, we try to search for alternative therapy. Yoga is one of the best exercises which enhances strength and elasticity of the body parts if practiced properly. Here are five easy yoga exercises that can ease hand and wrist pain effectively.
1. Prayer Pose
This is one of the easy poses of yoga and you can do it everywhere. You have to bring your hands together in front of you with pointing fingers towards the ceiling. You need to keep your wrists perpendicular and little higher than the elbows. As you push your hands slowly, it will help you in stretching the fingers and wrists. Thus prayer pose can ease pain in your hands and wrists.
2. Cow Face Pose:
Cow face pose has many benefits. You can practice it regularly to decrease hand and wrist pain including tingling in the wrists and also to cure symptoms of carpal tunnel syndrome.
Begin this pose with sitting on the floor. Bend your knees and put the feet on the floor. Then slide your right foot below your left knee, so that the right foot will reach outside of left hip. Now your left leg is on the right leg and similarly left knee is on top of your right and left leg is outside of right hip. Sit comfortably on the sitting bones. Breathe in, move your left arm up and behind your back. Then with exhalation reach your right arm behind your torso and keep this hand at the hollow of your back. Now try to grasp both the hands together.
After holding the hands take several breaths and do this again on the opposite side.
3. Upward Bound Finger Pose
To begin this pose, raise your hands over your head by interlocking the fingers. Your palms need to be facing towards the ceiling and you have to straighten your hands to upward till you feel your muscles get tightened. You can also do this yoga by stretching your hands with inter locking fingers in front of you and then lift both the hands over your head once more.
Most of the time our hands are engaged in doing different works and as a result we get more tension in our hands and wrists. Initially we take different medications to get instant relief. But when it worsens, we try to search for alternative therapy. Yoga is one of the best exercises which enhances strength and elasticity of the body parts if practiced properly. Here are five easy yoga exercises that can ease hand and wrist pain effectively.
1. Prayer Pose
This is one of the easy poses of yoga and you can do it everywhere. You have to bring your hands together in front of you with pointing fingers towards the ceiling. You need to keep your wrists perpendicular and little higher than the elbows. As you push your hands slowly, it will help you in stretching the fingers and wrists. Thus prayer pose can ease pain in your hands and wrists.
2. Cow Face Pose:
Cow face pose has many benefits. You can practice it regularly to decrease hand and wrist pain including tingling in the wrists and also to cure symptoms of carpal tunnel syndrome.
Begin this pose with sitting on the floor. Bend your knees and put the feet on the floor. Then slide your right foot below your left knee, so that the right foot will reach outside of left hip. Now your left leg is on the right leg and similarly left knee is on top of your right and left leg is outside of right hip. Sit comfortably on the sitting bones. Breathe in, move your left arm up and behind your back. Then with exhalation reach your right arm behind your torso and keep this hand at the hollow of your back. Now try to grasp both the hands together.
After holding the hands take several breaths and do this again on the opposite side.
3. Upward Bound Finger Pose
To begin this pose, raise your hands over your head by interlocking the fingers. Your palms need to be facing towards the ceiling and you have to straighten your hands to upward till you feel your muscles get tightened. You can also do this yoga by stretching your hands with inter locking fingers in front of you and then lift both the hands over your head once more.
4. Stretched Arms
Here are some finger stretches which can help in decreasing pain from the hands and wrists.
Stand straight with keeping the feet at hip width apart and then stretch your hands out parallel to the ground.
Bend the wrist of one hand in such a manner that the fingertips will point upward. Now grasp these fingers from the side with the other hand and turn these upward-pointing fingertips toward your body. So that, the wrist gets stretched. Maintain this pose for 20 to 30 seconds and repeat on the other side.
Similarly you can also flex the wrists in the opposite direction by facing the fingertips down and pull the fingers against the back of the hand. Stay in this position for 20 to 30 seconds and change sides.
5. Gorilla or Hand-Under-Foot Pose
This pose is the best one to alleviate overall stress of the body as well as to reduce any tension in the wrists. Stand straight, bend at the hips and you can also flex your knees according to your necessity, so that your hands can reach the floor. Lift your toes and place your hands under it with facing the palms up. In this pose your wrists crease near your toes. Take 6 to 10 breathes in this position and transfer your weight on the palms to get the relief.
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