yoga wrists

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Jan 09
2015

Namaste Yogis!

I found this helpful lesson on vimeo and thought this might be interesting for you. Wrist is a often troubled area for many yoga students (especially when just starting out).

What do you use your hands for? What don’t you use your hands for!? Our hands are highly expressive tools for survival and communication. They carry out commands from the brain and receive information from the environment.

Restrictions here will be felt up through the entire kinetic chain into the shoulders and neck causing unwanted compensations. It’s often not till we have an injury till we learn to truly appreciate and care for our body but why wait for an injury!?

Wether your warming up for a surf or about to do some gardening, basic hand / wrist / scapula mobility is necessary to avoid strain or injury. Here is a basic wrist habilitation clip for you to explore and implement into your life.

1. Begin by releasing any knots in both hands with a ball of some kind for a minute of two.
2. Stretch your wrist flexors down the inside of your arm by placing your hands flat on the ground and spread your fingers out wide. Imagine a clock face on the ground and explore different positions to find your restrictions. Whilst in each position with locked out elbows always more through your shoulders to mobilise and promote fascia unwinding and restore circulation. Perform wrist circles any time you need to reload the wrists.
3. Do the same in wrist extension with your palms facing up.
4. After you have opened up restrictions perform some rollups into full flexion onto fingertips then from extension into full fist stance. Build up strength through the wrists by gradually increasing the amount of body weight through the wrists.

Go easy at first by pressing light load through the wrists as this is a very delicate area of the body.

 

Postural Habilitation – The hand + wrist from HUMANUS on Vimeo.

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