Wrist pain is something people suffer a lot with in yoga as we’re on all fours, in downdog or plank (and that’s not even getting started with hand balancing postures!). To provide a little relief from any built up tension, stress or pain, I figured I needed to do a quick video on yoga for wrists and forearms.
Recently, I created a 30 yoga minute class to tone and strengthen the arms for my Patreon supporters. This video serves as a cool down or sorts for that class. Plus, it’s a great way for keyboard, or mouse users to get relief from wrist, hand pain. So take 10, grab a tennis ball, and give your hand, wrist and forearm some TLC.
The yoga class is all about giving the forearms, wrists and hands some TLC. You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with other benefits.
Yoga for wrists and forearms
While this class was primarily made for post workout, it also has other uses. It’s a great way to warm up or cool down from hand balances. This yoga for wrist and forearms class would also be great for anyone who plays sports or a musical instrument.
This 10 minute class starts with some wrist circles. This serves the purpose of mobilizing and lubricating the wrist joint, and warming up the muscles in the hands and forearms.
Make sure to go in BOTH directions! Notice any crackling, pops, restrictions or tension. Is it easier to go circle in one direction? How does the right compare to the left?
Rest the back of the wrists on the knees, letting the fingers drape towards the floor. Curl the fingers into the palms. Then, curl the knuckles towards the wrist/elbow.
Again, this is about mobilizing and stretching through the wrist. Notice, where is the tension? Does one hand draw closer in? Subsequently, notice if the hand opens more on one side.
Peace Knuckle Stretch
This stretch for the wrist, and forearm is a weird one. Why? Well, you naturally want to push down on the whole hand. However, this is a stretch where less (but more focused) pressure, is more!
Take the peace fingers of your right hand and place them on top of the first two knuckles of your left hand. Push down with the peace fingers of the right hand, drawing the left fingers towards the elbow. Try this at home! Our temptation is to put pressure on the outside edge towards the little finger, when we actually get a better stretch towards the index finger side.
Tennis Ball Forearm Massage
Regular readers will know how fond I am of using a tennis ball. Seriously, it’s one of the best things for tired feet. And now, you get another way to use your tennis ball with this forearm massage. Make sure to support the forearm on a bolster, block or table. Using the opposite hand, roll the ball from wrist to elbow.
Get into all the forearm muscle here from thumb side to little finger edge. And remember, flip your arm over so you get the soft underside. This one is great for noticing the difference in your dominant compared to non-dominant hand. Plus, this is a two-fer. Meaning that, as you massage your forearm with the ball, you are also massaging your hand! Multitasking.
Lotus Mudra Rolls
Finishing with a little mudra for some brain-body coordination. This moving mudra starts in namaste. Then, open the index, middle and fourth fingers away from their counterparts. Keep the wrists connected. But, roll the hands around thumbs to pinky.
This is a fun, quick and easy rolling mudra to focus on hand-eye-brain coordination, and mobilization. Overall, it’s just a nice way to end any practice involving wrists and arms.
Remember, for strengthening classes for the arms check out my Patreon community. Unlock 20+ classes by signing up today!
- Do you suffer from wrist or forearm pain?
- Have you used a tennis ball for self massage?
- What areas of your body do you hold tension?