There are many nerves, blood vessels and tendons in our body that pass through the carpal tunnel of the wrist.
If we use force or excessive pressure to “press” the wrist during yoga, the nerves, blood vessels, tendons and other tissues that pass through the carpal tunnel will be injured.
Many people have no pain in their wrists before practicing yoga, but it hurts after practicing yoga.
Why? Because of the wrong force, the strength of the core and the shoulder and back arms are relatively weak.
It is easy to put pressure on the wrist when doing arm support actions, such as oblique plank, side plank, handstand, etc.
Can it not hurt? At this time, the best way is to reduce the pressure on the wrist as much as possible, and let other stronger muscles of the body work, such as the core strength of the abdomen, such as the chest and back, such as the front saw muscle.
The wrist joint that connects our palms and arms is more for connecting and stabilizing.
Not only sports, but also in life.
For example, when using the computer at ordinary times, we also need to pay attention not to be in the state of bending the wrist frequently, otherwise we will also easily suffer from mouse hand, carpal tunnel syndrome and other problems.
The wrong force diagram of handstand palm: 1.
The whole palm is flattened, and the fingers are pushed forward, squeezing the wrist 2.
The heel of the fingers is not compacted on the ground, squeezing some exercises of the wrist to strengthen the wrist ↓↓↓ Action 1: 1.
The elbow is opened and raised, and the hands are opened and clenched.
2.
Quickly repeat the action 2 for 1 minute: 1.
The palms of both hands are closed, and the five fingers are extended.
2.
The breath is pressed down on the wrist, and the breath is lifted up to the chest 3.
Repeat the action 3 for 10 times: 1.
The hands are crossed, Rotate 10 times clockwise 2.
Rotate 10 times anticlockwise Action 4: 1.
Swing the wrist up and down, left and right, and flexible the wrist joint 2.
Repeat 30 seconds Action 5: 1.
Kneel on the ground, open the five fingers 2.
Inhale and lift the palm root, exhale and fall 3.
Repeat 10 times Action 6: 1.
Kneel on the ground, both hands on the ground, fingertips forward 2.
Inhale and push forward, exhale and push back 3.
Repeat 10 times Action 7: 1.
Kneel on the ground, both hands on the ground, fingertips backward 2.
Inhale and push forward, Exhale and push back 3.
Repeat 10 times of action 8: 1.
Hold hands on the ground, change the direction of fingers and palms 2.
Stretch back and forth, and repeat 3 groups of action 9: 1.
Hold hands with fist eyes forward 2.
Exhale and bend elbows forward, and repeat 3 times 3.
Then turn the fist eyes to keep 3 breathing actions 10: 1.
Hold hands on the ground, lift knees to the lower dog 2.
Then bend knees again, and repeat 10 times of wrist pain How to practice yoga? ↓↓↓ Wrist pain can be avoided in various ways when facing the posture of holding hands on the ground: 1.
Fold the yoga mat with auxiliary tools, use a wedge to support the palm root at the folding place, and use a wedge to support the palm root at the bottom of the triangle slope.
2.
Lift the palm off the ground to lift the palm root off the ground, grasp the ground with fingers or hold the fist with both hands.
3.
The posture of holding hands on the ground with small arms, and replace it with the posture of holding hands on the ground to correctly activate the power of the palm, In fact, it is also an indirect help to correctly activate the strength of small arms and big arms.
The body is a whole exercise, and a small change will affect the whole body.
Tips for avoiding wrist pain in common yoga postures ◆ ◆ Downward dog variant ◆ ◆ Variant 1: shorten the distance, roll up the yoga mat and raise the wrist.
Variant 2 shortens the distance and supports both hands on the inclined board.
Variant 3 places the folded yoga blanket on the wrist and raises the wrist.
Variant 4 bends the elbow and puts the forearm on the yoga block to release the pressure on the wrist.
◆ ◆ Oblique plate variant ◆ ◆ Variant 1 bends the knee to reduce the pressure on the wrist.
Variant 2 bends the elbow and puts the forearm on the yoga block to release the pressure on the wrist.
Variant 3 shortens the distance and supports both hands on the inclined board.
Variant 4 bends the elbow and supports the forearm on the chair.
When doing yoga actions, you must remember to act according to your ability, choose the corresponding yoga actions according to your actual situation, and do not blindly pursue difficult actions.
The address of Fanyan Yoga Hall is No.
88-89, Lane 5469, Hunan Road, Pudong New Area, Shanghai.
The telephone number is 021-58220382..
