Wrist Pain - Causes & Solutions

Wristy Business Is ... wrist pain disturbs your yoga practice or Pilates workout or life?

Wrist Pain: Our hands by design, not bearing, designed for weight, so it is no wonder that many of us experience pain or discomfort in the adoption of Pilates or yoga positions, which only require to be done by us, that-bear body weight on our hands. Complaints may be due to the mild limitations in mobility wrist, incorrect alignment of the shoulders, arms and hands orreduced core and arm strength. Gently and gradually stretching and strengthening exercises, along with the correct posture and weight distribution, your wrist discomfort in weight bearing positions to be reduced. But stop for some of us, even with good strength and proper form wrist pain. A close look at the anatomy of the hand shows why.

Hand Anatomy: The hand is designed more for stability than the mobility. It consists of 27 small bones, muscles and ligaments, which togetherfor a large amount of movement and skill, so we have a variety of daily activities require fine precision and coordination. The two bones of the forearm, radius and ulna, together with the carpal bones of the hand to form the wrist. Unlike the foot rather than hand cushioned by a large bone with a thick cushion for supporting weight, but small bone of soft tissues has surrounded, including the nerve and blood supply. The median nerve crosses the wrist through the carpal tunnel.These are the soft tissues of the wrist, including the ligaments and tendons, are subject to strain, if we weight load on a straight wrist, as in a push-up position.

The perpetrators: As a simplification, common causes of wrist pain are divided into 4 categories:

Overuse: too much repetitive motion or joint action

Injuries: fractures of the wrist, strains and sprains

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

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

In which category fits your wrist pain originate?

Overuse: A common cause of wrist pain is overuse, clinically known as RSI - Repetitive stress (or strain) injury. Long version of the same motions, like typing on a computer to play a musical instrument or doing Sun Salutations, can cause RSI. Carpal tunnel syndrome (CTS) is a leading cause of wrist pain is in the groupedRSI category.

What do you do about RSI?

A first important step in the treatment of overuse injuries is to rest do - stop what you caused pain to allow the healing time. The reality is that many of our repetitive movements, our livelihoods, such as data entry, graphic design, dental hygiene, massage therapist or fitness instructor connected, could stop so completely in a row a few bounced checks. If complete rest is not an option in two ways reduces repetitivethe load on the joints through tasks and schedule modification.

One suggestion: Change your activity

Once you have the specific task (s) is identified, the aggravating your wrist (or look at other joints), how often or for how long this task.

Change your schedule: The aim of the amendment is to reduce your schedule, how often and how long you spend the pain inducing task. Urgent appointments, productivity ratings or financial pressures are realFactors that contribute to overuse injuries. Many industries have smart job rotation and other programs to reduce RSI at work and save money on worker's compensation claims and lost productivity. Practical examples of how to modify your schedule may include:

1) Part-time work: a timetable for Monday, Wednesday and Friday so that one day of rest in between.

2) Plan Ahead suggested: Instead of 6 hours, a report on the computer, it spread over 4 daysfor 1 ½ hours per day.

3) Set time limits: Break up the problem in shorter periods of rest and stretch breaks built into your day.

Can 4) job sharing / rotation: you recruit a staff to help you or tasks related to Swap? Check out all options for creative planning.

Change the task: the goal is to use an alternative method, emphasizing the responsibility in, the rate of possibly one other muscles or reduce muscle tension and joint.

1)Change the method: If you are a fitness trainer with a wrist injury, give verbal instructions rather than demonstrations. When you spend your day at the computer keyboard deliberately reduce time by e-mail correspondence - you pick up the phone and instead make a short call.

2) Change or Change the tool: examples are with a trackball instead of a mouse, failing that, an electric tool for a hand tool and increasing the diameter of the tool to the grip of the fingers and the openThumb.

3) Change your Body Position: Use an ergonomic keyboard until you set up your "work" best for your body upright and alternate with sitting area.

4) Use your non-dominant hand, if your wrist pain is to try first and foremost in your dominant hand to develop the ability to perform the task with your non-dominant hand. Start with something simple such as stirring while cooking or select the phone then to work with the computer mouse with your opponent's hand. This can be a challengeis very useful and good for coordination.

Two suggestions: Incorporate frequent breaks stretch in the day.

Whether it is you are a professional or a leisure activity, serving in consequence of the RSI, strengthening and stretches that move your body, limbs and joints in the opposite direction of the repetitive movements of computer use logged commitment is a major culprit of pain at the wrist, since many people now spend hours of their day in a keyboard and monitor. The typical computer-attitudetakes its toll on your back, neck, arms and hands, which might result in carpal tunnel syndrome. Break up long hours at the computer up by scheduling intermittent breaks to stretch and move. Do 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 rotating the spine, stretch your elbows and rotate your palm up, pull theWrist to keep neutral or slightly then straighten and spread your fingers apart. Deepen the stretch by rotating the neck so is your face 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. Firmly press the fingers together and distributed to keep them apart fingers straight. To increase the stretch, gently pull at the wriststogether well 1 or 2 inches, while retaining fingers.

4) Stretch wrist in extension: Continue in prayer position with your fingers and wrists pressed together. Start with your fingers on the chin, and then slowly glide your hands down toward the waist to keep the wrists pressed together. Go as far as you can comfortably hold and stretch for several breaths. If you feel discomfort in the thumb easily they cross each other instead of pressing on together.

5) Stretch wristFlexion: Flip your hands over so that touching the back of the hand and fingers pointing down. Start with your hands at your waist and move slowly up to chest height and hold the backs of the hands pressed together. Fingers dangle loosely, while the top of the wrists are cocked.

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

This series of routes that each held for 5 deep breaths, do a total of only 3 minutes! A simple and healthy way to do thisRoutine in the day is to drink plenty of water. Each time you break up for a bath, do stretches before the resumption of work.

Recapitulate

If wrist pain disturbs your fitness pursuits, work or life? If so, what is the culprit? Too much keyboarding, weight load on your hands or other repetitive activities can be the cause of your wrist pain. If you have an overuse injury - first try to rest! Next change of the activity through creative planning and use ofalternative methods, tools and props. It is also important to develop a stretching and strengthening program to counteract the negative effects of repetitive movements of muscles and joints. Our bodies are designed to move in many directions, Mix it up and bring some balance and variety to your weekly routine. You know what they say ... Variety is the spice of life!

Disclaimer: Wenn Sie erhebliche Schmerzen am Handgelenk, die sich aus einem ernsten Thema wie Gelenkentzündungen haben,Arthritis, carpel tunnel syndrome, previous fractures or surgery on the wrist, it is essential that you consult your physician before starting an exercise program to practice wrist, Pilates or yoga.