Alleviate Wrist Tendonitis Pain With This Gentle Yoga Sequence

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As yogis, we often put a lot of load on our wrist joints. Weight-bearing postures like Downward Facing Dog, Upward Facing Dog, and Plank are ubiquitous in yoga classes around the world. Throw in elusive arm balances like Crow or Handstand and all your weight lands on your wrists!

Repetitive stress on the tendons of the wrist can sometimes cause conditions like wrist tendonitis – inflammation or swelling of the tissues connecting muscle to bone.

The good news is we can use yoga as an antidote to combat wrist tendonitis whenever it flares up.

Everyday activities like writing with a pen, cooking with utensils, working with tools, typing or swiping on your phone, and/or working out in a fitness or yoga class can exacerbate existing tension on the wrists.

While yoga is not the only cause of wrist tendonitis, we know weight-bearing poses can potentially cause unwanted stress on the wrist joint.

But the good news is we can also use the practice of yoga as an antidote to these issues and combat wrist tendonitis whenever it flares up.

Wrist Pain In Yoga? Try This Sun Salutation Variation (Photo Tutorial)

Ease Wrist Tendonitis With These 10 Yoga Poses:

To start, properly warm up your body with a Sun Salutation variation to avoid any load on the wrist joints.

Next, practice the following 10 exercises to help alleviate wrist tendonitis.

1. Seated Wrist Flexion and Extension

This gentle exercise helps to mobilize your wrists.

Let’s try it:

In a comfortable seated position, extend your arms out into the space in front of you
Make fists as if you were about to punch a punching bag and then move your knuckles up and down to flex and extend your wrist joints
Repeat this pattern for five to 10 breath cycles

2. Seated Wrist Rolls

Another gentle exercise, these simple rolls can help to alleviate wrist tendonitis pain.

Let’s try it:

Once the previous exercise is completed, start to roll your wrists in a circular motion inward and then outward
Repeat the circular action in each direction a few times before you release

3. Seated Flashing Lights

Continue to mobilize your wrists for increased mobility and circulation.

Let’s try it:

After completing the previous exercise, mimic the action of flashing headlights with your hands
Squeeze your fists tightly and then spread your fingers out wide in a repetitive manner
Repeat this action as quickly or as slowly as you can manage and release after a few cycles of breath

4. Table Top With Flashing Lights

This position gradually adds load to your wrists.

Let’s try it:

From a seated position, come onto your hands and knees
Place your palms face up with your fingertips touching
Repeat the previous flashing lights exercise in a table top position

5. Table Top With Wrist Extension

Use this pose to stretch deeper to relieve tension from wrist tendonitis.

Let’s try it:

In a table top position, rotate your hands on the mat so your fingers face your thighs
Slowly shift your hips back a few inches towards your heels, increasing the extension of your wrists
Breathe here for five breaths and then release

6. Plank With Wrist Extension

Add even more load to your wrists in Plank.

Let’s try it:

From a table top position, place your hands palms face down and directly beneath your shoulders
Option to stay in a table top position for a modified approach or begin to lift your knees and extend your legs straight back behind you into Plank
Stay here for five breath cycles

7. Table Top With Forearm Massage

Relieve any built-up tension from wrist tendonitis that may have spread into your forearms with this gentle self-massage.

Let’s try it:

From a table top position, bend one elbow and rest your forearm facing upward on the floor
Trace your opposite elbow down your forearm and gently massage the flesh of your forearm from elbow to wrist
Take as much time as you need with this action and remember to breathe
Repeat the same exercise on the other side

Reduce Wrist Pain In Your Yoga Practice With This Video Tutorial

8. Flipped Forearm Plank

Build back strength in your wrist, forearms, and shoulders with this variation of Forearm Plank.

Let’s try it:

From a table top position, place both of your forearms shoulder-distance apart and parallel to the sides of your mat
Externally rotate your forearms and turn your palms to face the sky
Option to stay in a table top position for a modified approach or begin to lift your knees and extend your legs straight back behind you into Forearm Plank
Stay here for five breath cycles

9. Standing With Wrist Wave

Find mobility and strength around your wrists with this fun dance move.

Let’s try it:

Stand up and interlace your fingers together
Create a wave like motion with your hands and fingers interlaced
Repeat the same wave movement pattern in the opposite direction and breathe

10. Standing With Inverted Palm Interlaced Grip

Give your wrists one final release with this simple pose.

Let’s try it:

Stay standing, interlace your fingers and flip your palms away from your body
On an inhalation, extend your arms straight up and overhead
On an exhalation, release the grip and relax your arms alongside your body
Repeat the same pattern with the opposite interlacing of your fingers

Alleviate Wrist Tendonitis Pain With This Gentle Yoga Sequence

Once you’ve completed this practice, be sure to enjoy a few minutes of stillness in Savasana. Practice this sequence whenever wrist tendonitis flares up and incorporate these tips and tricks into your asana practice.

Do Your Wrists Hurt In Yoga? Here’s How to Modify 5 Common Yoga Poses for Wrist Pain

Of course, there is no substitute for rest, so if you feel like you need a break, take it! Please be sure to consult a medical professional for further guidance on your wrist tendonitis issues.

All included information is not intended to treat or diagnose. The views expressed are those of the author and should be attributed solely to the author. For medical questions, please consult your healthcare provider.