Today I want to show you some of my essential wrist warm up exercises which I make sure to do at the beginning of each of my daily yoga workouts. They are perfect for those of you who sometimes suffer from mild wrist pain or discomfort. Doing them every day, especially before your workout, will help you prevent injuries and pain caused by exercises which put a lot of pressure on your wrists. I also recommend them for those of you who spend lots of time using a computer mouse or your phone.
Mind that if you suffer from chronic pain you should always consult it with your doctor. Also remember that any stretching exercises should be done gently and slowly. You should listen to your body and act accordingly, breathing deeply and gradually deepening the stretch.
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7 EASY WARM UP EXERCISES FOR SENSITIVE WRISTS:
These exercises can be done at home and all you might need for that is a yoga mat (or not).
1. KNEELING FLOOR WRIST EXTENSION – FORWARD
Sit on your heels on the floor and move your knees slightly away from each other for a better balance. Place your palms on the floor in front of you and spread your fingers wide. Lock your elbows. Now lifting yourself up from your heels lean forward as far as your wrists allow you to, without feeling any pain. You can either hold this position for a few seconds or do a rocking movement (forward and backwards).
2. KNEELING FLOOR WRIST EXTENSION – BACKWARDS
Start in exactly the same position as the previous exercise but this time lift yourself up and place your palms with your fingers pointing towards your knees. This is going to be quite a deep stretch so do it gently and find your perfect distance. Lock your elbows and slowly try to move your body backwards without lifting your palms from the ground. Again you can hold this position for a few seconds or make a rocking movement (back and forth).
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3. FIGURE 8 / INFINITY
Clasp your fingers together with a dominant thumb on top, and try to draw figure 8 sideways. Try not to move your arms, but limit this movement only to your wrists. Repeat several times and then unclasp your fingers and clasp them again but this time with a non-dominant thumb on top. Do the same movement the opposite way.
4. WRIST EXTENSION – FINGERS UP
Straighten your right arm in front of you and flex your palm with your fingers pointing upwards. Holding your fingers with your left hand pull them gently but firmly up towards you. Hold this position for a few seconds and repeat the same stretch on your left hand.
5. WRIST EXTENSION – FINGERS DOWN
Begin in exactly the same position as the previous exercise but this time make sure your fingers are pointing down. Place your left hand on the back of your right palm and press it gently towards you. Hold this position for a few seconds and repeat the same on your left hand.
6. INTERLACED FINGERS
Straighten both arms in front of you, interlace your fingers and turn your hands so the palms are facing out, away from your body. Keep your shoulders away from your ears and hold this position for a few seconds. Then relax and unclasp your hands. Do the same again but this time interlacing your fingers with the non-dominant thumb on top.
7. PLAYING A HARP MOVEMENT
Straighten both arms in front of you and stretch your fingers wide. Now try to make a movement as if you were playing a harp, with both your hands simultaneously, by bending all your fingers quickly one after another. Keep doing that for a few seconds. It’s a great finger-warming exercise and you’ll definitely feel a deep stretch here. Stop if your fingers get tired. Clench your palms into fists and make a few circles with your fists for a little fit of rest.
I’ve learnt all of the above, as well as the importance of warming up your wrists, thanks to yoga. And I started practising yoga because I used to suffer from wrist pain a lot. Yoga helped me ease this pain to such extend that I’m even able to practice handstands now. See my Instagram to see my progress.
I strongly recommend everyone to do these simple exercises. Not only will they warm up your wrists but they’ll also strengthen them, increase your hands’ mobility and make them more flexible. And your wrists will thank you for it!
Do you warm up your wrists before your workouts? Do you have other effective wrist exercises which you could share here with us? Please leave a comment below.