Yesterday, I briefly talked with you about the problem of hip pain caused by limited forward flexion due to the strain of hamstring muscle’s sitting tubercle.
Today, I will talk about wrist pain in yoga pose.
Wrist pain is also a common phenomenon in yoga practice.
It often occurs in arm supported or semi supported postures, such as handstand, crane Zen, four pillars, upper dog, lower dog Counter platform and so on (whether the theme of the past two days will make everyone suspicious of yoga, and how to practice yoga will hurt everywhere, in fact, don’t worry, because these are human factors and can be completely avoided) Although each individual style has its own details and power generation points, there are still many similarities in the same type of asana, and these commonalities are often issues of general direction and principle, master these commonalities, Pay more attention in the exercise, and there will be no major problems.
You need to figure out the small details of your personality on the basis of commonness in the exercise, and explore the best way for yourself.
Today, around the problem of wrist pain in arm support poses, we will summarize some common things about wrist joints in yoga exercises for your reference.
1.
Push down is very important.
We have repeatedly emphasized it in many sharing.
The purpose of rooting downward is not to let the whole force go down, but to use the reaction force to push the body parts above the foundation upward to form a confrontation and balance, with downward force and upward force.
The wrist joint is just a force transmitter.
The force passes by without stopping.
This point was also specially emphasized in the Four Pillars a few days ago.
You can imagine the phenomenon that like magnets repel and unlike magnets attract.
The hands take root downward but there is no reaction force to push upward, and the whole body shoulders fall down, which is equivalent to the attraction of opposites of magnets.
The upper magnet presses on the lower magnet, and the lower magnet needs to bear the force of the upper magnet; The hands take root downward, but there is a reaction force pushing upward, which is equivalent to the repulsion of the same sex of the magnets.
The lower magnet pushes the upper magnet upward to prevent it from falling down and pressing itself.
The lower magnet does not have to bear the weight of the upper magnet.
At the same time, the greater the repulsion force of the lower magnet is, the greater the distance is.
(I tried my best to illustrate this point) So in order to reduce the pressure on the wrist, it is very important to use the reaction force of pushing the ground.
Of course, the cooperation of other body parts, such as shoulder and core, is also needed in practice.
2.
Balance stress The balance stress of wrist is mainly reflected in the balance stress of palm.
The position of the big and small thenar, the position of the fingertips, can’t obviously tilt the gravity to one side, let the other side rise or do not exert any force at all.
This is exactly the same as the sole of the foot.
The power map of your palm will be sent to you.
You can practice more at ordinary times to find your feelings.
You don’t need to practice in supporting poses.
When you have nothing to do, you can put your palm on the table to practice more.
You can try many things without worrying about wrist injuries.
Practice more and find your feelings.
Finally, everyone can find the most suitable one.
There is also a small skill to share with you.
In the arm support pose, we will say that the middle finger or index finger is facing straight ahead, the big arm rotates outward and the small arm rotates inward, all of which are evenly applied to the palm, but many beginners will not fine tune, causing more force to lean to the side of the hypothenar, and the side of the hypothenar bears less force or is directly empty.
If you are also in this situation, you can rotate the palm outward a little when practicing this pose, Let the tiger’s mouth face forward.
As for the amount of external rotation, you can find a balanced force.
In addition, there is also a commonly used auxiliary method, which is to raise the lower part of the palm on the side with more force, so that the side with less force becomes lower, forcing even force.
It doesn’t need to be very thick, just fold the yoga mat normally.
For example, many people like to lift their fingers and the front of their palms so that the entire wrist can be stressed and the position of the wrist root can be raised.
The left and right sides are the same.
3.
Elbow hyperextension.
Originally, the elbow and wrist joint are both conductive.
The transmission of force after elbow hyperextension is blocked at the elbow position, which will inevitably involve the lower wrist joint to bear more pressure.
4.
A, flexibility exercises.
You can practice on the desk at ordinary times, with your fingertips facing forward, and then let your palms and backs of your hands land, respectively.
Moving your forearms forward is actually a wrist flexion and extension movement in all directions.
Pay attention to always keeping the palms pressed on the ground and gradually applying pressure.
a.
You can use a paper ball, a small elastic ball, or a fascia ball to grasp the ball.
Put it in the palm of your hand and try to use the thenar to clip the ball.
From the whole article, you will find that no matter the balance of force or the use of reaction force, it is very similar to the force generated by the sole of the foot.
There are similarities between poses and joints.
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88-89, Lane 5469, Hunan Road, Pudong New Area, Shanghai Consulting Tel.: 021-58220382..