Wrist and Hand Arthritis

General Approach

Ah, the elegance of arthritis, that uninvited guest who plants itself firmly in your knees and—surprise!—your wrists and hands too. Before you unpack this delightful package, make sure you’ve reviewed the curriculum on “About Arthritis” and “Arthritis & Yoga.” Today’s lesson zeroes in on knee arthritis, adding to your bountiful knowledge base.

Affected Joints

The rollercoaster of arthritis doesn’t merely visit the knees. It also sets up camp in various joints of the wrists and hands. Behold, targets like the thumb joint and finger joints (favorites of osteoarthritis), the wrist joint (a hit among rheumatoid arthritis fans), and the metacarpal-phalangeal joints, those crucial connectors of palms and fingers.

Proactive Care / Prevention

Enter yoga—a veritable fountain of youth, offering preventive manna from joint heaven, especially for those over 40, female, with a family legacy of arthritis, or past victims of hand trauma. Dr. Baxter Bell, part sage, part yogi, advises a balanced regimen heavy on weight-bearing postures such as Cat/Cow and Downward-Facing Dog. These poses not only stretch and move but also incorporate hasta mudras to gracefully fortify fingers without furrowing your brow over weight-bearing nonsense.

When There Is Pain & Soreness

In the theater of life, should pain and soreness take center stage, sidestep any unwelcome curtain calls by avoiding activities that worsen wrist pain. Strong wrist extensions stand high on the verboten list. Bid adieu—for now—to vinyasa flows and arm balances. Once the agony takes a curtain call, gingerly introduce gentle stretches and slowly reintroduce weight-bearing exercises. Perfect posture isn’t just for runway models; it’s crucial for injury prevention, entailing alignment of shoulders and upper back.

Choosing Stretches & Asana

Here’s a plot twist: most poses need wrist extension, with a select few craving flexion. Before diving into wrist-stretching poses with 90 degrees of extension, a readiness test via Marjaryasana (Table Pose) is your oracle. Any sign of discomfort demands a detour to improve the range of motion. Culprits applying pressure to wrists include Downward-Facing Dog, Upward-Facing Dog, Plank Pose, and Chaturanga Dandasana. Adaptations and variations await in your trusty resources.

Weight-Bearing Alignment of Hands

Assuming wrist discomfort is just a whisper and arthritis rather shy, weight-bearing poses may still be on the yoga menu, granted impeccable alignment is observed. A hymnal of hand-alignment guidelines might just be the hymn you need for this harmonious pursuit.

Stretches, Pose Adaptations & Sequences

Dive into a treasure trove of videos illustrating exercises and modifications, targeting the weary wrist warrior. Explore sequence libraries dedicated to specific conditions, armed with props to elevate wrists and decrease extension demands. Cue the foam wedges or yoga jellies to provide immediate wrist reprieve.

Using Fists and Forearms

Could fists be your unlikely allies? Supporting weight on fists might bolster wrist muscles, but steadfastly avoid locking elbows, lest you lose the plot on alignment. Alternatively, bestow your wrists relief by employing forearms, boldly building upper arm strength, ensuring elbows align under shoulders and forearms lie parallel.

More Considerations

Mindfulness: the watchword of yoga practice. Swerve away from exaggerated wrist bends in poses like Plank Pose and Chaturanga Dandasana, opting for barbell-like blocks to maintain neutral wrist positioning. For fingers in rebellion, try Downward-Facing Dog with elevated supports like blocks or a chair to relieve the pressure.

To Consider: Mudras

Weave hasta mudras into standing or seated yoga poses, casting spells of improved circulation and fortified fingers sans weight-bearing. Begin by warming up hands, engaging in gentle rituals to unveil and propagate the freedom of hand joints. For vast insights and enchanted resources, travel to https://ashtanga.tech/study-guide/adaptation/inflammation-arthritis-2/arthritis-of-the-wrists-hands/.