Tender wrists are a common yogi complaint, especially among those practicing the vinyasa styles.
If you’ve pushed it for a while and your wrists are SUPER tender, then go slowly with these exercises. Do them daily but only for about 10 repetitions each.
Eventually you can build up to about 30 repetitions.
I learned them from Ryan Hurst of the GMB Posse, who’s a gymnast and coach, and uses them to strengthen his wrists before working on his handstands. He says he learned them from his coach, Steve Atlas, so now we kinda have a whole lineage thingie going on here.
Personally I was able to totally heal my wrists by doing them daily over the course of a month or so. I didn’t notice the day they stopped hurting, they just did.
- Set up in table position.
- Adjust the amount of weight on your hands by shifting your weight forward or backward. It should be a comfortable amount of pressure.
- Keep a smooth even breath moving during the entire sequence.
- Repeat each movement at least 10 times. Work up to about 30 repetitions.
- The order doesn’t really matter. But if you do them the same way each time, you’ll remember them better.
- These will make a positive difference! Promise.
Below is a pictorial guide with instructions for each of the exercises, followed by a short video that leads you through them. At the end of the article, get your free downloadable cheatsheet to help you remember them all (and get our future free goodies as well).
#1) Finger pulses
This one seems like it’s not doing anything but I did it anyway. For all I know, it might be the most important one.
Pulse lightly on your fingertips, thumbs not touching the floor.
#2) Side rollers
Roll across the base of the knuckles.
#3) Heel ups
Fingers facing straight forward, away from knees, start with palms down.
#4) Arm rotations
Fingers facing straight forward, away from knees, rotate your entire arm.
#5) Walrus rock
Fingers pointing directly out to the sides, rock to one side, pressing off of the “away” palm.
#6) Wrist rocks (fingers backward)
With the palms down and fingers facing rear or towards knees, gently sit back as far as is comfortable.
#7) Wrist rocks
With the palms up, fingers facing rear or towards knees, gently sit back to deepen the stretch.
#8) Elbow rotation
With fingers spread like the Vulcan salute (Ryan’s special way of doing it) and wedged around knees to restrict the movement of your hands, spin your elbows/arms.
#9) Wrist rocks (fingers forward)
Now turn your fingers forward, and rock forward and back, keeping the palms down.
Rupali guides you through the routine
What you can do next
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