New Yoga Life

Why do yoga beginners always have wrist pain? Pay attention to these two points to help you solve the problem perfectly

For yoga beginners, 90% of the practitioners have experienced wrist pain after practice! In fact, the wrist structure is very delicate, but also very fragile! The carpal tunnel is composed of nerves, blood vessels and tendons

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When practicing yoga, if you don’t work properly or excessively “press / fold” the wrist, it is easy to cause injuries to the nerves, blood vessels, tendons and other soft tissues in the carpal tunnel, resulting in pain! There are two reasons for wrist pain: 1

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When practicing support postures, the core is weak; 2

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The strength of arm, shoulder and back is weak, which leads to wrist exertion

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How to avoid pain? In addition to strengthening the core and arm, shoulder and back strength, we should also pay attention to practice wrist, finger grasping ability, this set of sequence is particularly useful! Move 01, push the thumb and the other four fingers against each other, keep each finger for 3-5 breaths, put the palm flat, tilt one finger up, keep each finger for 3-5 breaths, repeat 8-10 times

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Move 02, grasp the ball, find a hollow ball, pinch the ball with thumb and index finger, hold the ball with five fingers after 3-5 breaths, keep 3-5 breaths, repeat 8-10 times, and then change the opposite side

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Move 03, keep the palm flat Put on the elastic band, five fingers together, thumb force outward, stay for 3-5 breaths, palm arch up, and then press down, repeat 8-10 times

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04, as shown in the figure above, bend the thumb close to the tail finger, then force outward, repeat 8-10 times, then change to the other side

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05, thumb out, clench fist, palm open, force to expand fingers, repeat 8-10 times Bend inside, practice 8-10 times 06

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Kneel on the yoga mat, stretch out the five fingers of both hands to inhale as much as possible, keep the palms of both hands pressed on the mat to exhale, turn the body clockwise, keep the palms motionless, practice 10-20 times 07

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Kneel position, keep the palms of both hands relative to the palms to compress the mat surface, rotate the body clockwise, practice 10-20 times 08

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Kneel position, and exhale with the fingertips toward the body Move the weight heart backward, feel the wrist and forearm inner joint stretch dynamic exercise 10-20 times

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09

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Kneeling posture, the wrist toward the front inhale, the wrist lift off the ground, the fingertip push exhale, the palm wrist compaction pad surface dynamic exercise 10-20 times

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10

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Kneeling posture, hands clench, finger joint surface inhale, the body center of gravity backward, the fist surface exhale, the body center of gravity forward, the fist Face pressure dynamic exercise 10-20 times, wrist pain must be paid attention to, if laissez faire easy to cause tenosynovitis, physical therapy will be more troublesome! Click into the video number below to watch more dry goods, remember to like + pay attention! Teacher wechat, long press the following figure to identify the QR code, you can add a point in the lower left corner to select yoga supplies.

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