Simple yoga moves that help with hand and wrist pain
<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p>
<p>As we age, tendonitis is one of the most common problems associated with the hands and wrists. If you are experiencing pain or having difficulty bending one or more of your fingers normally then you may have a tendon inflammation or irritation. The condition is usually short-lived but because many of our daily activities involve repetitive movements such as knitting, texting or typing, joints can easily become aggravated.</p>
<p>Yoga helps us to engage in our daily activities in a less stressful way. We can address the cause of the injury by slowing down and observing our habitual movements, then think about how we can do things differently.</p>
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<li>Stop whatever activity triggered the inflammation.</li>
<li>After swelling has subsided, rest the hand(s) for 4 – 6 days.</li>
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<p>Yoga is best used for helping with the healing process at this point when a very slow range of motion can be performed. Be careful not to stretch the muscles so much that you trigger any pain. This practice should be used to supplement conventional therapy, not replace it:</p>
<p><strong>1. Lift up the injured hand in front of you</strong>, if possible straighten out all the fingers, finger-tips pointing towards the ceiling. If the fingers are not able to straighten then just move them to a comfortable position.</p>
<p>With a slow count of five, little by little, draw the thumb in towards the palm – it may not touch the palm and that’s fine. Next the index finger for the same count. Repeat for each of the fingers.</p>
<p>Open up the hand slowly.</p>
<p>Now reverse it, small finger moves first towards the palm for the count of four, then all the rest of the fingers follow, thumb comes last. Open up the hand and repeat once more.</p>
<p><strong>2. Spread all of your fingers out like a starfish.</strong> With a slow count of 10, begin to fold all your fingers down, closing the hand down into a fist or as close to. Then slowly, all the way open again spreading the fingers out like a starfish. Repeat five to seven times.</p>
<p>When this practice becomes comfortable move into a really active hand movement by speeding up.</p>
<p><strong>3. Bring the palms together into “namaste” or “prayer” position in front of the chest.</strong> Press the fingers and palms together as you gently lift up your elbows and stretch your wrists.</p>
<p>Inhale, lift the elbows up for the count of three. Exhale, lower the elbows for the count of six. Repeat five times.</p>
<p>Consult your doctor before starting any new forms of exercise.</p>
<p><em>Images: Getty</em></p>
