Yoga Flavor: Yoga for Your Hands & Wrists

Of the 206 bones in your body, each hand contains 27 distinct bones that give the hand and wrist an incredible range and precision of motion.

There are more than 30 individual muscles in the hand and forearm that work together to achieve diverse movements. These muscles provide the hands with unsurpassed flexibility, extremely precise control, and gripping strength necessary for activities ranging from writing and typing to playing music and gripping (a ball, gearshift, cookie etc.).

There are many things that can cause pain, swelling and stiffness in your hands: arthritis, tendonitis (including tennis elbow) & carpal tunnel just to name a few.

Stretching and range of motion exercises can help improve mobility & circulation, reduce pain & fatigue of involved muscles and preserve joint structure & function.

These wrist exercises can increase flexibility, maintain or improve range of motion and help lower the risk of further injury.

All exercises should be done slowly and deliberately avoiding pain and injury. If you feel numbness or pain during or after exercising stop and contact your doctor.

1) Wrist Flexion & Extension

Flexion is a movement at a joint that decreases the angle between two parts. Extension describes the movement which increases the angle.

Wrist Flexion – one at a time or try two at the same time.Hold 10-30 seconds and repeat 3 times.

Wrist Extension – one at a time or try two at the same time.

Hold 10-30 seconds and repeat 3 times.

2) Supination and Pronation

Pronation and supination are a pair of unique movements possible only in the forearms and hands, allowing the human body to flip the palm either face up or face down. The muscles, bones, and joints of the human forearm are specifically arranged to permit these unique and important rotations of the hands.

Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.

Rotate your forearm, so that your palm faces up

Rotate again palm down, notice the two long bones in your forearm rotate to accommodate this movement.

Hold each movement 5-10 seconds and repeat 3-5 times each side.

3) Adduction and Abduction

Adduction is a movement through a joint that brings the body part toward the midline. Abduction is the movement that brings that part away from the midline.

Basically they are terms for a side to side movement through a joint.

Here is adduction & abduction in standing.

Here is the same movement supported on a table. Slide hand side to side. It’s a lateral flexion.

Hold each movement 10 seconds. Hold each 3 times.

4) Thumb abduction/ adduction

The base of the thumb is a very common place for arthritis and cysts. Maintaining the range of motion of the thumb joint will help flexibility and circulation in this complicated joint.

Begin with your thumb outward, with bright active fingers. 5-10 seconds.

Move your thumb across the palm and back to the starting position. Hold 5-30 seconds.

Repeat 3 times on each hand.

Clenched & Open fist:

This is great to relieve muscle tension, range of motion and increase circulation in the hands. It is basically flexion/ extension of the many joints within the hand.