Wrist pain - causes and solutions

Wristy Business ... Is wrist pain interferes with your yoga or Pilates training or life?

Wrist Pain: Our hands, from the conceptual point of not destined for the load, so it's no wonder that many of us experience pain or discomfort in adopting this Pilates or yoga positions that we are not simply demanding that body weight-bear in our hands. Complaints can be simply a consequence of the slight limitations in wrist range of motion, improper alignment of the shoulders, arms and hands orreduced core and arm strength. Gently and gradually stretching and strengthening exercises that can be combined with proper posture and weight distribution to reduce your discomfort in the wrist stress positions. But pause for some of us in due form, even with good strength and wrist pain. A look at the anatomy of the hand shows why.

Anatomy of the Hand: The hand is more for mobility than stability. It is composed of 27 small bones, muscles and ligaments, whichFor a large part of the movement and dexterity, so that we can perform a variety of daily activities, with great precision and coordination. The two bones of the forearm, the radius and ulna, meet at the carpal bones from the hand to the wrist. In contrast to the hand or foot of a large bone with a fat pad for bearing weight has upholstered, but has small bones surrounded by soft tissue, including nerve and blood supply. The median nerve crosses the wrist through the carpal tunnel.The soft tissues of the wrist, including the ligaments and tendons are subject to stress, if we consider the burden to a fully extended wrist like a push-up is position.

The perpetrators: As a convenience, are the most common causes of wrist pain is divided into 4 categories:

Overuse: too much repetitive motion or joint action

Injury: Wrist fractures, strains and sprains

Lack of air-conditioning of weak muscles, poor range of motion, wrong shape

Aging or disease: degenerative changes in the joints, inflammation, diabetes, etc.

Which category is your wrist pain come from?

Overuse: A common cause of wrist pain is overuse, known clinically as RSI - repetitive stress (or strain) injury. Long, the same movements, such as writing to a computer, playing a musical instrument or do SO greetings, lead to RSI. Carpal tunnel syndrome (CTS) is a leading cause of wrist pain is in the clusteredRSI category.

What do you do RSI?

An important first step in the treatment of overuse injury to rest do not - what is causing you pain, allow time for healing. The reality, however, that many of the repetitive movements are our livelihood, as do the data entry, graphic design, dental hygiene, massage therapist or fitness trainer to stop it altogether could result in a few bounced checks. If complete rest is not an option to reduce two types of repetitivethe stress on the joints through tasks and schedule changes.

One suggestion: Change your activity

Once you) identified n the task (that your wrists (or other joints) view of aggravating it, how often or for how long you have to perform this task.

Change your dates: The aim of the amendment is to reduce your schedule, how often and how long you spend in order to move the pain task. Urgent appointments, productivity assessments, or financial stress are realFactors that contribute to injuries caused by overuse. Many industries have declined to implement prudent to reduce job rotation and other RSI programs in the workplace, thereby saving money for workers' compensation claims and productivity. Practical examples of the change in the schedule may include:

1) Part Time Work: A timetable for Monday, Wednesday and Friday will be a day of rest in between.

2) Plan Ahead: beat instead of spending 6 hours a report on the computer, they spread over 4 daysfor 1 ½ hours per day.

3) Set Time Limits: Break up the problem in a shorter time segments with rest and stretching breaks built into the day.

4) job sharing / rotation: Can you recruit an employee to help you, or tasks related to swap? Check out all options for the creative planning.

Change the task: "The goal is to use an alternative method to the task that require a different set of muscles and reduce muscle tension and joint stress can be achieved.

1)Change the method: If you are a fitness trainer with an injury to his wrist, instead of giving verbal instructions of demonstrations. When you spend your days on the computer keyboard to reduce the time consciously, just enter your e-mail correspondence - you pick up the phone and instead of making a quick call.

2) Change or modify the tool: examples are with a trackball instead of a mouse, a replacement for an electric tool hand tool and increasing the diameter of the tool on the handle of the fingers open andThumb.

3) Change your Body Position: Use an ergonomic keyboard, until you "work" the best move set for the body and with a sitting area.

4) Using your non-dominant hand, if your wrist pain is to try first and foremost in your dominant hand, do not develop the ability to fulfill the task with the dominant hand. Start with something simple, such as stirring during cooking or select the phone then to use the computer with your mouse to the hand. This can be a challenge,but is very useful and good for coordination.

Two suggestions: Incorporate frequent stretch breaks into your day.

Whether it is a profession or a hobby, which can lead to the RSI, the strengthening and stretches that your body, limbs and joints in the opposite direction of the repetitive motion you use is a major culprit involved in computer wrist pain, as Many people now spend hours of their day at a keyboard and monitor. The typical computer attitudetakes its toll on your back, neck, arms and hands, possibly to carpal tunnel syndrome. Break up long hours at the computer by scheduling intermittent breaks to get up, move around and stretch. Do you have these simple stretches several times a day standing or the comfort of your chair.

Hold each stretch for 3 to 5 deep breaths:

1) Stretch shoulders and arms: Reach back from the shoulder rotation of the spine, elbows and stretch your palm upward turn, extend theKeep your wrist neutral or slightly stretched and then spread the fingers. Deepen the stretch by rotating the neck so your face is turned away from your outstretched arm. Repeat with the other arm.

2) Turn both wrists several times clockwise, then counterclockwise.

3) Stretch finger flexors: Extend your fingers and put them together in a prayer position. Press the fingers tightly together and spread them apart to keep fingers straight. To increase the stretch, gently pull on the wristin addition to 1 or 2 inches, while the fingers together.

4) Stretch the wrist in extension: Continue in prayer position with your fingers and wrists pressed together. Start with your fingers on the chin, and then slowly slide your hands down toward the waist, keeping your wrists pressed together. Go that far, you can easily & hold circuit for several breaths. If you are uncomfortable in the thumb, they simply cross out together on each other instead of the button.

5) Wrist StretchFlexion: flip to avoid touching your hands on the backs of the hands and fingers pointing down. Start with your hands on her hips and move slowly to keep the backs of the hands, chest pressed. Fingers dangle loosely, while the tip to stretch the wrists.

6) Gently shake shoulders, arms, wrists and fingers.

This series of stretches, each held for 5 deep breaths, do a total of only 3 minutes! A simple and healthy way take on themRoutine in the day to drink plenty of water. Each time you do for a bathroom break, you stretch out in front of the resumption of work.

Recap

Wrist pain is interfering with your fitness pursuits, work or life? If so, what is the culprit? Keyboarding Too much stress on your hands or other repetitive activity can be the cause of your pain. If you try to excessive injuries - first to retire! Next revision of the business through creative planning and use ofAlternative methods, instruments and props. It is also important to develop a stretching and strengthening program to counteract the negative effects of repetitive movements of the muscles and joints. Our bodies are designed to move in many directions, so they mix and bring some balance and variety in your weekly routine. They know what they say ... Variety is the spice of life!

Disclaimer: If you have significant wrist pain who have a serious issue such as arthritis,Arthritis, carpel tunnel syndrome, previous fractures or surgery of the wrist, it is important that you consult with your doctor, practice before the start of a wrist exercise program, Pilates or yoga.