11 Minute Yoga Quickie – Hands, Fingers, Wrists
This short session is the perfect moment to check-in and care for yourself! Today we focus on targeted areas that get stressed through everyday activity to combat carpal tunnel and weak wrists. This therapeutic sequence will reduce inflammation, increase range of motion in wrists, and improve flexibility in the small muscles of the hands, fingers, and forearms.
Bookmark this practice and repeat to release built-up stress in these targeted areas. Preventative care is the best care!
Let me know how it goes in the comment section down below!
Namaste.
* * * WANT MORE YOGA FOR WRISTS? * * *
Try these other YWA videos for the wrists:
Yoga Wrist Pain Practice:
Yoga For Healthy Wrists:
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Music by Shakey Graves:
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
43 comments
Happy February, my friends! Today's short session is perfect for a little check in to transform your mood/energy! 11 minutes for CARE. Are you taking some time to care for YOU?
Wow. As a professional barista, my hands are always so tired and this felt incredible!
Thank You❤️
Nice video. However, what one hand does to the other to help with stretch, was not totally clear to me. I tried looking at the video, but the camera was far away and you were in the background of your hands. Is a close up to your hands possible? You use this in other videos of yours. Just an idea…
Thank you this has helped me.
I fell and broke my wrist a few months ago, cast came off, was doing physiotherapy exercises but it wasn't helping, it hurt like heck, and there was no structure to it. I was given a piece of paper with hand pictures on basically. None of this Yoga practice where you do it in a disciplined way, using the breath and relaxation techniques.
I had about 2 video sessions with the nurse over that few months and at the end she said they had discussed me going in for surgery. To rebreak it and put a metal plate on my wrist. I didn't like the sound of it so declined and she said I may never get the full movement back. Even typing now, as I move my fingers and the muscles and bones interact with the wrist, I am in pain.
This has been by far the best thing I have found so far to keep me relaxed while doing the exercises. I don't have full movement on my right wrist, so bending forwards and backwards are less than 50% movement. Twisting is hardly any movement, and a waving motion is a no go.
This was the first time the exercises weren't painful. I think because I was tense before and muscles weren't relaxed so I was forcing a locked wrist. With this method I relaxed and it felt more like a stretch than pushing painfully past a locked joint.
Thank you
Thank you for sharing this exercise it's great for us who are following your 30 day journey and feel like our hands are going to give up at any moment.
Lots of love and stay safe.
I do this practice regularly, every time I feel so much better afterwards. Thanks Adriene!
Thank you for this. I love your approach to yoga. Thank you for making it accessible to me in a way I can resonate with.
Adriene is my favorite yoga instructor ever! Her voice is always so soothing, her instructions/conversations are so fluid and wholesome, and her videos always make my body feel like it can breath.. I have a lot of chronic pain, so I’ve appreciated this channel for the longest time <3 thank you
Love you for this. Ty Adriene 🙏🏼 God Bless You
I can't believe how much I cried during and after this session! Never thought such a short and simple practice would have such a big impact. Thank you, Adriene for this beautiful practice! <3
Ave met a few huns wid absolutely cream thumsels fur this video
💖🧘🏼♀️✨
I bind pipes for a living and I'm in my late 20s, I can not stress enough how important it is for me to do this sort of thing on a daily basis and just 10 minutes a day will save me in the long run. I'm able to work longer and harder than my co workers just from a pre work stretch and flex couple with yoga in my spare time and I hardly get sore now.
Thank you so much for this
Thank you. So helpful.
I was taking notes for my yoga training and kept hand cramping so I looked up a quick hand yoga workout. This was perfect, thank you!
Thank you
8 month ago I tried this the first time, as I wrote in my comment I had been hurting for more than a year, the doctors didn’t know what was wrong and all they tried ended up failing. I couldn’t use my hand at all. I got some movements back after crashing on my bike, landing on my hand. But it was only a little and it was still hurting. But then 8 month ago I tried this exercise and my hand immediately felt better, after I few times with this exercise and my hand has almost back to normal. Now 8 month after I haven’t felt pain in my hand for over a month. I can get tired but it’s not the pain I felt before. And every time I feel som tension or tiredness, I do this exercise and the tension/tiredness is gone. I’m so happy. 😊
this yoga made me ache but i enjoyed it IG so did my assistant
i want to be that mat so bad
Really sooo good. Along with Bowen treatment my RSI is much improved and I can do my baking work with almost no discomfort. Magic xx
This is fantastic! Do you have anything for elbows? I have cubital tunnel syndrome and I have PT exercises for it, but I'd love to have a little extra just to make my forearms happier 🙂
9:05
Loved this. Did not know my hands and forearms were so stiff. Thank you Adriene 💚
This was my get back to yoga moment.. Starting after a hand injury… In bed…perfect. I tell so many ppl about her. She changed my life and I love her silly mistakes and voices. Gives me a moment to smile during yoga and bless her heart for not editing it out and remaining human. My friends know I learn best with a smile 🙂
Just discovered this and can't wait to share it with my sisters! Thank you!
Wow, Adriene I couldn't believe that it gave me a better range of motion after this practice. I've been suffering from tenosynovitis and has very painful wrist and a lot of pain when stretching my fingers. This practice made it more bearable. I'll start doing this everyday now. Thank you! God bless you more!
I can’t believe I left off doing this particular practice regularly. After more OT for my hands, feeling great!
My RMT recommended this practice after she asked me whether I have a death grip on my mouse all day lol. Very helpful for me as a sedentary office worker. Thank you!
Hi Adriene.
When i put my right hand flat on the ground i feel pain in my wrist but for my left hand it's not the case.
Pls can you tell me why ?
I love this practice! After breaking my wrists and working as a Sign Language Interpreter, this has become one of my go-to practices to keep my hands/fingers/wrists healthy! Thank you Adriene!
Thank you from an architectural designer that spends all day every day drafting on a computer. I can feel muscles I was not even aware I had in my forearms. This was a wonderful choice for a cooldown after one of your core strengthening videos. Thank you Thank youuuuu
Wow I really love this. It’s the first video I’ve ever seen from you. I hurt both my hands badly a few years ago, and feel pain in them sometimes. It’s hard because I’m an artist always painting and need them both every day. I know we can heal ourselves, and think yoga is🗝. Your video really helped me and I’d love it if you made more videos like this. I really felt the magic when you said to breath into the 4 sides of your body, thank you🙏🏻
Hello Adriene, will this help my hand finger nails to grow healthy? I use medicine but it doesn't cure completely.
Thank you very much for all you do for us!
💙
Thank you so much! This is really helping my wrist pain.
It’s amazing you are amazing. Thank you thank you sooo very much. If only I found it years ago. You are a healing goddess 🙏🏻
This was jus what I needed. Thank you so much Adriene 🙂
This is a awesome yoga for crippled old people. Thank you.
Creating a beautiful heat sensation in both my hand. Love you Adrienne xx
This video is great if you regularly practice musical instruments. Thank you Adriene, you're the best!
am I the only one that this felt like an upper body workout for?? my shoulders really were working!!! hope my form was fine