wrist pain
I often have people in yoga classes who are struggling with the amount of pressure we put on the wrist in class because of how much planking/hands and knees we use.
When initially screening for wrist issues, the first thing I do is ensure the wrist can move independently without the forearm compensating. I do this by looking at the wrist move in a circle, watching that the forearm stays stationary. This will ensure the wrist can do the basic function a wrist should be able to do—if it can’t, it’s likely that the elbow/shoulder are working overtime to compensate, which can lead to further complications.
More importantly, the wrist is controlled by the extensor and flexor muscles in the forearm. Most people I work with who are experiencing wrist pain have atrophied muscular connections to their forearms. It's essential to feel the top (hairy side) of the forearm engage when pointing the hand upwards (extensors) and the bottom (less hairy side) activate when pointing the hand down or back (flexors).
To strengthen these muscles, start by practicing wrist flexion and extension without any weight. Gradually introduce load using weights or your body weight. Developing grip strength is also beneficial. Carrying dumbbells or kettlebells around for as long as possible—basically till you feel like your forearms are burning and you absolutely have to put the weight down. The best forearm workouts I’ve found are taking my kettlebells outside and walking a couple city blocks with them. Getting cheered on by the neighborhood makes the whole process more fun, and I usually make a friend or two. You can also built grip strength by doing bodyweight rows with a TRX, or hanging from a pull up bar.
However, if you primarily feel the effort in your fingers and hands during these exercises, it's a sign to revisit basic forearm muscle activation without added load. Once you can effectively engage these muscles, you can reintroduce grip and weight-bearing exercises.
You can take a look at what I'm talking about in a video here:
If you’ve been listening to me speak about strength and longevity for awhile now, it will be no surprise that the reason we lose connection to our forearms stems from basic evolutionary biology. From an evolutionary standpoint, our bodies tend to favor the smaller, more intricate muscles of the hand over the larger, more energy-consuming forearm muscles. As a result, without regular use, our connection to these forearm muscles diminishes. When we then attempt weight-bearing activities, the supporting muscles aren't adequately prepared, leading to discomfort or injury.
It takes patient training to get those muscles working again. But once they’re on, most of the people I work with find they’re able to get back to enjoying a yoga class without
If you’re having issues with your wrists, or any other joint in your body for that matter, consider what muscles control that joint, and make sure they’re ready to do their job.