Your wrists are very important for many daily activities. Those who enjoy yoga and fitness in their life depend greatly on their wrists, especially during yoga stances or exercises that place a good majority of the body weight on the wrists. Applying these non-yogic exercises can greatly prevent sprains, strains, and even carpal tunnel syndrome.
1. Wrist curls
This exercise mainly works the flexor muscles in your wrists and forearms. Wrist curls can be done with many tools ranging from barbells to resistance bands, but I find dumbbells to be more suitable and safer because they support better mobility of the wrists. While seated, rest your forearms on your thighs. Hold the dumbbells in each hand with your palms facing up. Allow your wrists to fully extend and hang over your knees. Curl your wrists up to move the dumbbells, then slowly release back to the fully extended position, then repeat a few times for about 4 sets (only using the wrists to move the dumbbell is important). It's very important to use a manageable sized dumbbell with wrist exercises.
2. Reverse wrist curls
Reverse wrist curls are like normal wrist curls, but are done in a opposite manner, having the palms facing downward. While seated, rest your forearms on your thighs. Hold the dumbbells in each hand with your palms facing down. Allow your wrists to hang over your knees. Extend your wrists up to move the dumbbells then slowly release back to the hanging position, then repeat a few times for about 4 sets (always keep your forearms flat on your thighs).
3. Wrist rolls
To do wrist rolls you need a stick/tube, piece of rope about 2 feet long, and a small weight plate. Tie one end of the rope to the small weight plate and the other site to the middle of the stick or tube. Think of this exercise like reeling in a kite with a kite spool. Hold the stick with both hands on either end with your palms facing down. Using your wrists turn the stick so the rope coils up around it causing the weight plate to rise. When the weight plate meets the stick, reverse the motion to return the weight plate back down slowly. Repeat the exercise a few times.
Try these Simple tips to protect your wrists during yoga
There are many easy modifications that you can include that will prevent wrist pain during your yoga and exercise. For poses like cat, cow, and dog it takes pressure off your wrists by using fists rather than wrists. Experimenting with yoga wedges during certain poses can also help ease wrist pain. Some poses can be avoided and replaced with other poses, for example, Replacing the downward facing dog (which puts stress on the wrists) with the the dolphin pose. (this pose puts No strain on the wrists). Another important thing is to always keep your palms flat on the floor if your wrists are holding weight in certain stances.
With injured wrists it can make yoga and exercise very uncomfortable, so it's very important to do everything in your power to protect and strengthen your wrists to prevent any possible pain or injury in the future. Yoga teachers may be able to show you proper alignments that could even better protect your wrists from pain during certain poses.