Hand and wrist injuries are very common nowadays. It is more so, for athletes who are constantly practicing their game. However, some of you may delay or seek treatment options late. Many issues also go undiagnosed as well. You should read about a few signs and symptoms, so that you can take the necessary action.
The yoga school in Rishikesh, will also be able to provide you with the necessary support, if you seek it. There are many yoga practices, like asana and pranayama, which you can utilize for your benefit. They can be used for prevention as well as management of such pains.
Signs and Symptoms of Wrist Injuries
⦁ Sprains – These are basically the damage caused to ligaments. Ligaments mainly connect the bones, with one another. The sprains are generally of different levels, and can range from a small tear to a major rupture. Your recovery time will depend on the injury type.
⦁ Wrist Fractures – You can also fracture your wrists, while moving around, and sustaining a fall. The Scaphoid bone is the bone in question, which can be broken into pieces, if you fall somehow. If you are involved in any sports or drive vehicles, you can fall prey to such fractures. The pressure falls on the outstretched wrist, when such a thing happens. If the wrist is bent back, when you fall, there are high chances that the Scaphoid bone may break.
⦁ Dislocation of PIP Joint – It is yet another major concern, that relates to the injuries that mainly plague athletes. The joint above the knuckle is prone to dislocations and fractures.
No matter what the reason for your wrist injury, you can get treated soon. Yoga therapy is there to help you. If you head to a yoga retreat in Rishikesh, you will get assistance in recuperation and pain management.
Yoga Therapy For The Wrists
Yoga therapy offers effective techniques and poses specifically designed to prevent wrist pain. By incorporating these practices into your routine, you can strengthen and stretch the wrists, improving flexibility and reducing the risk of discomfort or injury.
⦁ Before you plunge into yoga poses, it is mandatory that you must engage in warmup sessions. You can start with the practice of Anjali mudra. Exert pressure on your palms, and move the hands up and down. You can also twist the palm up a bit. Another way, you can take it up, is by holding one palm, with the other hand, and pulling the elbow in the opposite direction. This will create some space within the joint.
⦁ You can also try a bit of stretching. In order to do that, you must get down on all fours. Place one palm on the ground facing you, and the other one facing the floor. The knees should be below the hips and hands below the shoulders. Move your hips back and forth, create a stretch.
⦁ Rotation of your wrists is another practice, which you must do. You can repeat it five times.
Once you are done with the warmup, you can start with the asana practice.
⦁ Adho Mukha Svanasana – It is the first pose that you have to practice. This is immensely helpful for your yoga practice. You have to be on your hands and knees for the same. After you have firmly place the hands with the palms down and soles grounded onto the floor, you must lift the buttocks up in the air. Your head will hang down. You need not put extra pressure on the neck to look up or front. You should fix the gaze on the belly button. This is an extremely beneficial workout for you, if you have constant nagging pain in your wrists.
⦁ Chaturanga Dandasana – It is one of the asana that you can practice. It is an intermediate pose, which can be beneficial for the arms and the core. It also benefits the wrists and the shoulders. You also perform this, during the Surya Namaskar. You have to start in the plank pose, and then keep the hands as near as possible to the body.
You should squeeze the armpits inside. You must exhale and bring the body down on the mat. The hips will be squeezed in as well. You need to keep the face straight and look ahead. You can hold the asana for 5 breaths. You can release yourself slowly and relax, thereafter.
⦁ Mayurasana – This is an excellent pose, which you must try out for your wrist strengthening, in general. It is an intermediate arm-balance pose. You can begin by kneeling down on the yoga mat. Sit on your heels for a while. Press the palms on the floor, by pointing the fingers towards the belly. Slowly balance yourself on your hands, by squeezing the core muscles and stretch the legs backwards, while lifting the torso.
You can even take support, for the front part of your body, by keeping the head on the mat, in front of you. After you have stretched the legs at the back, and have managed to keep them floating parallel to the floor, you can lift the head and look ahead. Your entire body weight is balanced on the hands.
You can practice these asana or poses, for wrist strengthening or for managing pain in the wrist area. You will learn about such asana practices, under experts at Hari Om Yoga Vidya School.
