The human wrist is not designed for weight-bearing. Even though our hands have evolved with many skills, bearing the full weight of body is not one of them. The bones are small and there are structural weak points, notably the carpal tunnel. The carpal tunnel is formed by the combined curvature of the group of eight small carpal bones, forming the “roof” of the tunnel, plus a ligament across the palm side, forming the “floor” of the tunnel. (In this image the wrist is turned upward, so the roof is below, the floor is above). Through that tunnel pass nerves and tendons going to our fingers. Problems come when the tunnel gets too much pressure and swelling forms inside the tunnel. Symptoms can be pain, numbness, and loss of strength in the hand.
The good news is that we can protect the carpal tunnel in our practice. The 3 protective steps are: 1) understanding the natural movements of the wrist and nearby bones and joints, 2) building strength and mobility, and 3) being very careful with your technique.
Proper shoulder alignment is crucial to protect the wrists, but I’ll address that in another blog. For now, here are some things that help prevent wrist problems. Directional terms assume that you begin in the anatomical position, with your arms by your sides, palms forward.
1. Awareness of your range of motion: Move your wrists in all directions, including the ones shown here. Then find a “neutral wrist” position, with your middle finger extending directly out from your forearm bones. Return to this home base as much as possible.
2. Stretches and strengtheners (balancing opposites): See the short films on this website for 12 wrist exercises. These exercises include flexion, extension, twisting, and some combinations of the above. You’ll notice the sensations in your forearms (which consist of two bones, the ulna and radius), and you’ll be stretching the tissue between those two bones (the interosseous membrane), as well as muscles on all sides of the bones.
3. Technique: Experiment with the exact placement of weight on your hands in Cat-Cow as a preparation for weight-bearing. Notice what it feels like to bear more weight on the inner edge, the outer edge, the wrist, or the fingers. Can you have “neutral wrists” with the fingers (especially the middle one) extending straight forward, or do you tend toward ulnar deviation or radial deviation? If you have stiff shoulders, you may benefit from turning your hands out (slight ulnar deviation) to point your index finger forward rather than your middle finger.
Ideally you have the four corners of the hands pressing down equally, and an upward lift in the center of the palm. Pressing the fingertips down engages muscles that prevent collapse into the carpal tunnel, so this is very important. In general, bear your weight more forward toward the fingers, and less back toward the wrists.
Review this balance when entering poses such as handstand, Downward Dog, and all arm balances. The extra minute it takes to remind yourself will pay off! And study up on your anatomy – it’s worth it to protect your body and your yoga practice!
Consider attending my Yoga Anatomy and Therapy Workshop Nov 7, 8 & 14 where we study the joints, muscles and fascia and learn how to practice safely and effectively for a lifetime. Register here.