3 Wrist strengthening exercises to prevent injuries

We move in to poses that put pressure on our wrists without knowing how our muscles support this complex joint. We can learn to take care of our wrists by understanding alignment and anatomy. The strength of the muscles in our arms and shoulders will determine our wrist strength.

Wrist injuries can be caused for many reasons, but the one that stands out the most is poor alignment of the shoulder. Congestion in the neck and shoulders can impede blood flow and nerve transmission into and from the wrists. Other causes of wrist pain include osteoarthritis, carpal tunnel syndrome, lack of flexibility, tendinitis, repetitive strain injuries, sprains and other sudden injuries

Here are a few alignment principles for the shoulders, arms and hands in almost any weight-bearing pose. These actions can first be practiced at the wall to lessen the weight bearing involved. Then, you can work your way to the mat.

• Hands placed shoulder width apart.

• Distribute the weight to the finger pads (towards the index finger side) away from the heel of the palm.

• Press all the finger pads and knuckles evenly onto the surface.

• Straighten the arms to engage the triceps and squeeze them in.

• Broaden across the upper arms and expand the chest.

• Firm your shoulder blades against your back then widen them and draw them toward your tailbone.

• Maintain your head between the upper arms without letting it hang.

Strengthening the wrists

Correcting habitual misalignment and stretching the wrists is a great way to start a strengthening program for the wrists.

You can do simple exercises that strengthen the ligaments, though.

Wrist Curls

This can be done with 0.5-2kg weights or with a clenched fist. Do 3 sets of 12-15 repetitions.

• Begin seated and hold two weights in each hand.

• Rest your wrists over your knees with your palms facing down.

• Slowly curl the wrists in an upward motion and pause at the top for a second before releasing them down again. Take caution not to overextend.

• Repeat the same exercise with the palms facing up.

Ball Squeeze

Take a stress ball or tennis ball and grip it in your palm as firmly as possible with your fingers. Hold for 5 seconds and repeat about 10 times. Switch hands. There are a few variations you could do with a ball squeeze.

Towel Wring

Take a dry towel and twist the towel in opposite direction, as if to squeeze the water out of it. Hold the contraction at the end for a few seconds. Be mindful of overstretching as this can aggravate your already injured wrists. Switch sides and repeat 8-10 times.

It is important to be aware of how fatigued you get while doing any weight bearing on the hands and to give yourself enough rest between poses. Good wrist strength is essential to our everyday activities and yoga can be a great tool to teach us more about how to take care of our wrists.