According to Hartman, 2001 “The wrist is an extremely delicate structure that requires mobility and yet stability”.

The elbow and wrist are closely connected in terms of both joint mechanics and soft-tissue structure .The shape of the bones meeting at elbow joint gives the elbow stability.

The aim of the exercises discussed below is  to maintain or improve the functions of hands giving them sufficient mobility but also to learn to use the muscles of the arms, hands and fingers in a balanced way.

This is particularly important as muscles do not stabilize the wrist, none of the tendons around the wrist is attached to any of the carpal bones.

If a patient has fallen on the extended wrist and has ongoing pain the wrist should be investigated for a possible fracture of the carpal bones

The elbow , shoulder girdle and cervical spine should also be considered in problems with the hands or wrists,.. problems with the elbow can also be caused by the shoulder girdle or the cervical spine.

So here we have provided 6 beneficial yoga exercises for elbows wrists and hands ….

1. Hands Shake :-

How to do ?

  • Sit in an upright position on the floor
  • Bend your right elbow so that your right hand is in front of your abdomen
  • Hold the right wrist with your left hand underneath and shake the hand for 3-5 breaths in a natural rhythm
  • Hold the little finger side of the right hand with your left hand and shake the right hand for 3-5 breaths in a natural rhythm
  • Repeat those steps for the left hand

2. Wrist Circumduction :-

How to do ?

  • Sit up an upright position on the floor or on a chair
  • Rest your right upper arm and elbow on your right-side ribs with the right hand in front and away from the abdomen
  • Interlock your left and right fingers
  • Keep your right elbow on your right-side ribs and keeping the height of the right lower arm, make circular movements with your right hand for 3-5 breaths ; make the movements round and smooth.
  • Repeat those steps for the left wrist
  • Finish sitting for a few breaths, resting the back of your hands on your thigh

3. Carpal Tunnel Stretch :-

How to do?

  • Sit up an upright position on the floor or on a chair
  • Rest your elbow on your right-side ribs with the hand in front of your abdomen and the pain facing forward
  • Hold your right hand with the left hand, the thumb on the back of the hand to stretch the wrist to the limit
  • Hold for 3-5 breaths then release gently
  • For a more powerful extension of the wrist and stretch of the carpal tunnel put the left thumb on the back of your right wrist and repeat the latter two points
  • Relax your hands for 2-3 breaths
  • Repeat those steps for your left wrist

4. Strong And Flexible Wrists :-

How to do?

  • Sit on a chair in an  upright position, resting your lower arms on a table
  • Fold your hands; palms, left and right thumb,left and right fingers are straight and in contact with each other; lower your wrists as far as possible, ease off slightly from the limit of stretch
  • Maintain the contact of the palms ,fingers and thumbs; hold the elbows and wrists at the same level, with shoulder relaxed;use the right wrist as a pivot and with exhalation move both hands together slightly to the right until you reach the limit of movement in right wrist. Inhaling, release the hand to the center .
  • Using the left wrist as a pivot,with an exhalation move both hands together slightly to the left until the movement barrier in the left wrist is reached. Inhaling, release the hands to the centre.
  • Perform the latter point 3-5 times
  • Maintaining the elbows and wrists at the same level, with shoulder relaxed, move both hands to the right until you reach the limit of the movement, applying appropriate pressure with the the left hand.
  • Maintain this position ; press your hand against your left hand with one-third of your of your full strength; hold this for three breaths.when you release the pressure with your right hand you will probably be able to move both hands slightly more to the right to the new limit.
  • Again , for three breaths press your right hand towards your left hand.
  • Relaxing your hands for a few breaths
  • Repeat the last two points on the left side

5. Four-point Kneeling Variation

How to do ?

  • Go into the four-point kneeling position
  • Hyperextend and slightly bend your elbows and find the best balance for your arms
  • Hold this balance for 3-5 breaths
  • Keeping your elbows unchanged and palms on the floor, hyperextend your fingers and thumbs
  • Hold for 1-2 breaths; feel the effect on the wrists and arms
  • Then relax your fingers and thumbs on the floor for 1-2 breaths
  • Repeat points 4to6 3-5 times
  • Keeping the elbows unchanged and the palms on the floor,press the straight fingers and thumbs into the floor
  • Hold for 1-2 breaths;feel the effect on the wrists and arms
  • Then relax your fingers and thumbs on the floor for 1-2 breaths
  • Repeat points 8 to 10 for 3-5 times
  • Keeping the elbows unchanged and the palms on the floor, slightly bend all joints of your finger, press the pads of fingers into the floor, to get a slight isometric contraction of the palms,finger and thumbs; hold for 3-5 breaths; repeat once or twice

6. All-round Elbow Movements :-

  How to do? 

  • Sit on a upright position on the floor or on a chair
  • Bend your right elbow and hold your arm close to your elbow with your left hand
  • Make a lose fist and slightly extend the wrist
  • Alternate between supinating and pronating , gradually increasing the angle of the elbow; repeat this supination and pronation several times until the elbow is fully stretched
  • Reverse the movements, continuing supination and pronation until the elbow is fully bent again
  • Repeat the latter two points with your wrist flexed
  • Stretch your fingers and thumbs and points 4 and 5
  •  Repeat points 2-7 for your left wrist

If you find this information is helpful for you… then welcome!

And don’t forget to share this with your friends and families …

See you later…… until then SAYONARA!

2 thoughts on “6 Yoga Exercises For elbows, Wrists and Hands”

Leave a Reply

Your email address will not be published. Required fields are marked *