• Caitlin Rose

4 Yoga Exercises for Hand and Wrist Pain

Modern-day musicians do more that causes hand and wrist pain than just practice for hours on end!


Just to start…


We spend half the day typing away on the computer writing grants, proposals, research papers, blog posts, and emails.


We grip our phones thumb-typing during intermittent breaks to scroll on social media and engage with our audience (because that’s just what our reality of being modern musicians involves).


We commute 100 miles a week (or more) white-knuckling the steering wheel through neverending traffic trying to get to rehearsals, classes, lessons, concerts, and gigs.


We clench our fists because a student failed to come to her lesson prepared with anything other than a list of excuses or just decided not to show up… again.


Needless to say, our hands and wrists take A LOT of abuse which can lead to things like numbness, inflammation, carpel tunnel syndrome or repetitive strain injury down the road.


That’s why I’m sharing some of my favorite exercises that will help keep your hands and wrists healthy, so you can continue to do what you love!


These exercises increase circulation (no more finger-cicles!) and strengthen your hands and wrists to help prevent future injuries.


These can be done at just about any point in your day when you hands feel tired or achy, or to help warm them up before doing anything strenuous (like typing or practicing).

**DISCLAIMER**

Avoid these exercises if you are already injured unless your medical doctor gives you the “okay.” If you experience any sort of pain while doing these exercises, STOP IMMEDIATELY. You can lessen the intensity (make smaller circles or lessen the range of motion for example) or just discontinue altogether.




SETUP:


You can do this seated on the floor or in a chair or standing.

  • Lift your chest and soften the head and neck.

  • Raise your arms up at about a 45° angle, palms facing forward.

  • Soften your shoulders away from your ears.

(These can be done with arms straight out or down by your sides as well.)



1. HAND FLAPPING


How to do it:

  • Open your fingers wide like starfish.

  • Then snap your fingertips to the base of your palms.

  • Quickly alternate opening and closing your hands in this way for 10-30 seconds.

  • Keep your breath slow, long and deep.

  • This is harder than it seems! After a few seconds, your movement will likely slow down, but keep going as fast as you can!



To end:

  • Inhale through your nose and spread your fingers as wide as you can.

  • Pause and hold briefly.

  • Then exhale slowly exhale and release your hands down.


2. FIST-CLAW-OPEN


How to do it:

  • Make a fist with your thumb on the outside.

  • Next, open your hand into a claw with your fingers and thumb curled in toward the open palm.

  • Then straighten your fingers and spread them far apart.

  • Bring your hands back into the claw position

  • Lastly, coming back into the fist.

  • Repeat this movement (fist - claw - open - claw - fist) 5-10 times.

  • Keep your breath slow, long and deep.



To end:

  • Inhale through your nose and spread your fingers as wide as you can.

  • Pause and hold briefly.

  • Then exhale slowly exhale and release your hands down.


3. CIRCLES (two ways)


How to do it:

  1. Bring your thumb across your palm to the pad of your pinky finger, and close your fingers around your thumb. Circle one direction, then the other.

  2. Press your fingertips together with your fingers straight. Circle one direction 5-10 times, then circle the other direction.

Keep your breath slow, long and deep for both.



To end:

  • Inhale through your nose and spread your fingers as wide as you can.

  • Pause and hold briefly.

  • Then exhale slowly exhale and release your hands down.

4. SCISSOR FINGERS


How to do it:

  • Open and spread your fingers wide like a starfish.

  • Squeeze your fingers together keeping your fingers straight, and your palm flat.

  • Open and close your hands for 10-30 seconds.

  • Keep your breath slow, long and deep.



To end:

  • Inhale through your nose and spread your fingers as wide as you can.

  • Pause and hold briefly.

  • Then exhale slowly exhale and release your hands down.

These exercises can be pretty intense, so it's normal to be a little sore. But, with consistent practice, they can help keep your hands and wrists healthy long-term! You can also combine them with these neck and shoulder exercises and find even more relief in your upper body!


I'd love to know what you think in the comments below! Have you ever had any hand and wrist pain?



If this post resonates with you let me know below, and SHARE with anyone you think might needs this!


If you have any questions, or topics you'd love for me to talk about send me a message and let's chat!


For more inspiration and wellness tips join me on Instagram @caitlinroseflute!

Hey friends, I'm Caitlin! 

I've been in your shoes and have walked for miles––now I'm here to help!

I'm a flutist and yogi who's here

to teach you how you can live a more fulfilling and sustainable musical life through yoga, meditation and mindfulness. 

Read my story here!

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