| Wristy Business...Is wrist pain interfering with your | | | | instructor with a wrist injury, give verbal directions |
| yoga practice or Pilates workout or Life? | | | | instead of demonstrations. If you spend your day |
| Wrist Pain: Our hands, by design, were not | | | | on the computer consciously reduce keyboard |
| intended for weight bearing, so it's no wonder | | | | time by limiting your email correspondence - pick |
| that many of us experience pain or discomfort | | | | up the phone and make a quick call instead. |
| when assuming those Pilates or yoga positions | | | | 2) Change or Modify the Tool: Examples include |
| that require us to do just that -bear body weight | | | | using a track ball instead of a mouse, substitute |
| on our hands. Discomfort may simply be a result | | | | an electric tool for a hand tool and increasing the |
| of mild limitations in wrist range of motion, | | | | diameter of the tool to open the grasp of the |
| improper alignment of shoulders, arms and hands | | | | fingers and thumb. |
| or reduced core and arm strength. Gentle and | | | | 3) Modify your Body Position: Use an ergonomic |
| gradual stretching and strengthening exercises, | | | | keyboard, set up your 'work station' optimally for |
| along with proper body alignment and weight | | | | your body and alternate standing with sitting. |
| distribution may reduce your wrist discomfort in | | | | 4) Use your non-dominant hand: If your wrist pain |
| weight bearing positions. However, for some of | | | | is primarily in your dominant hand try to develop |
| us, even with good strength and proper form | | | | the skill to accomplish the task with your |
| wrist pain persists. A close look at the anatomy | | | | non-dominant hand. Start with something simple |
| of the hand reveals why. | | | | like stirring while cooking or dialing the phone then |
| Hand Anatomy: The hand is designed more for | | | | work towards using your computer mouse with |
| mobility than stability. It is composed of 27 small | | | | your opposing hand. This may be challenging but is |
| bones, muscles and ligaments that allow for a | | | | very useful and good for your coordination. |
| large amount of movement and dexterity, | | | | Suggestion Two: Incorporate frequent stretch |
| enabling us to perform a multitude of daily | | | | breaks into your day. |
| activities requiring fine precision and coordination. | | | | Whether it's an occupation or leisure pursuit that's |
| The two bones of the lower arm, the radius and | | | | resulting in RSI, do strengthening and stretches |
| ulna, meet at the carpal bones of the hand to | | | | that move your body, limbs and joints in the |
| form the wrist. Unlike the foot the hand does not | | | | opposite direction of the repetitive motions you're |
| have a large bone cushioned with a fat pad for | | | | engaged in. Computer use is a big culprit of wrist |
| bearing weight, but has small bones surrounded by | | | | pain, since many people now spend hours of their |
| soft tissue, including the nerve and blood supply. | | | | day at a keyboard and monitor. The typical |
| The median nerve crosses the wrist through the | | | | computer posture takes its toll on your back, |
| carpal tunnel. These soft tissues of the wrist, | | | | neck, arms and hands -possibly resulting in Carpal |
| including the ligaments and tendons, are subject to | | | | Tunnel Syndrome. Break up long hours at the |
| strain when we are weight bearing on a fully | | | | computer by scheduling intermittent breaks to |
| extended wrist such as in a push-up position. | | | | stand up, move around and stretch. Do these |
| The Culprits: As a simplification, the common | | | | simple stretches several times a day in standing |
| causes of wrist pain are grouped into 4 | | | | or from the comfort of your chair. |
| categories: | | | | Hold each stretch for 3 to 5 deep breaths: |
| | | | 1) Stretch shoulder and arms: Reach back from |
| 1. Overuse: too much repetitive movement or | | | | the shoulder rotating the spine, straighten your |
| joint impact | | | | elbow and rotate your palm up, extend the wrist |
| 2. Injury: wrist fractures, strains & sprains | | | | slightly or keep neutral then straighten and spread |
| 3. Lack of conditioning: weak muscles, poor range | | | | the fingers apart. Deepen the stretch by rotating |
| of motion, improper form | | | | the neck so your face is turned away from your |
| 4. Aging or Disease: arthritic changes in the joints, | | | | stretched arm. Repeat with the other arm. |
| inflammation, diabetes etc. | | | | 2) Rotate both wrists several times clockwise |
| Which category does your wrist pain originate | | | | then counter clockwise. |
| from? | | | | 3) Stretch finger flexors: Extend fingers and place |
| Overuse: One common cause of wrist pain is | | | | them together in a prayer position. Press fingers |
| Overuse, clinically known as RSI - Repetitive | | | | firmly together and spread them apart keeping |
| Stress (or Strain) Injury. Long periods performing | | | | fingers straight. To increase the stretch, gently pull |
| the same movements, such as typing on a | | | | the wrists apart 1 or 2 inches while keeping |
| computer, playing a musical instrument or doing | | | | fingers together. |
| sun salutations, can lead to RSI. Carpal Tunnel | | | | 4) Stretch wrist in extension: Continue in prayer |
| Syndrome (CTS) a leading cause of wrist pain is | | | | position with fingers and wrists pressed together. |
| grouped in the RSI category. | | | | Start with your finger tips at your chin, and then |
| What do you do about RSI? | | | | slowly slide hands down towards your waist |
| An important first step in treating an overuse | | | | keeping the wrists pressed together. Go as far as |
| injury is to rest - stop doing what is causing you | | | | you can comfortably & hold stretch for |
| pain to allow healing time. The reality, however, is | | | | several breaths. If you feel discomfort in your |
| that many of our repetitive movements are | | | | thumbs simply cross them on top each other |
| related to our livelihood such as data input, graphic | | | | instead of pressing together. |
| design, dental hygiene, massage therapist or | | | | 5) Stretch wrist in flexion: Flip your hands over so |
| fitness instructor, so to stop completely might | | | | the backs of your hands and fingers are touching |
| result in a few bounced checks. If complete rest | | | | and pointing down. Start with your hands at your |
| isn't an option, two ways to decrease repetitive | | | | waist and move slowly up to chest height keeping |
| joint stress are through task and schedule | | | | the backs of the hands pressed together. Fingers |
| modification. | | | | dangle loosely while the top of the wrist joints are |
| Suggestion One: Modify Your Activity | | | | stretched. |
| Once you've identified the specific task(s) that's | | | | 6) Gently shake shoulders, arms, wrists and |
| aggravating your wrists (or other joints) look at | | | | fingers. |
| how frequently or for what duration you're | | | | This series of stretches, each held for 5 deep |
| performing this task. | | | | breaths, only take a total of 3 minutes to do! A |
| Modify your Schedule: The objective of modifying | | | | simple and healthy way to incorporate this routine |
| your schedule is to reduce how often and how | | | | into your day is to drink lots of water. Every time |
| long you spend doing the pain inducing task. | | | | you get up for a bathroom break, do your |
| Urgent deadlines, productivity ratings or financial | | | | stretches before resuming work. |
| stress are real factors that contribute to overuse | | | | Recap |
| injuries. Many smart industries have implemented | | | | Is wrist pain interfering with your fitness pursuits, |
| job rotation and other programs to reduce RSI in | | | | work or life? If so, what's the culprit? Too much |
| the workplace, thus saving money on workman's | | | | keyboarding, weight bearing on your hands or |
| compensation claims and lost productivity. Practical | | | | other repetitive activity may be an underlying |
| examples for modifying your schedule may | | | | cause of your wrist pain. If you have an overuse |
| include: | | | | injury - first try to rest! Next modify the activity |
| 1) Part Time Work: a schedule of Monday, | | | | through creative scheduling and use of alternative |
| Wednesday and Friday will allow a day of rest in | | | | methods, tools or props. It's also important to |
| between. | | | | develop a stretching & strengthening |
| 2) Plan Ahead: instead of spending 6 hours banging | | | | program to counteract the negative effects of |
| out a report on the computer spread it out over | | | | repetitive movements on muscles and joints. Our |
| 4 days for 1 ½ hour each day. | | | | bodies were designed to move in a multitude of |
| 3) Set Time Limits: Break up the problem task | | | | directions, so mix it up and bring some balance |
| into shorter time segments with rest and stretch | | | | and variety into your weekly routine. You know |
| breaks built into your day. | | | | what they say...Variety is the Spice of Life! |
| 4) Job Sharing / Rotation: Can you recruit a | | | | Disclaimer: If you have significant wrist pain |
| co-worker to assist you or swap tasks with? | | | | resulting from a more serious issue such as joint |
| Look at all options for creative scheduling. | | | | inflammation, arthritis, carpel tunnel syndrome, |
| Modify the Task: The objective here is to use an | | | | previous fractures or surgeries of the wrist, it is |
| alternate method to accomplish the task, which | | | | essential that you consult your health care |
| may require a different set of muscles or reduce | | | | practitioner prior to beginning a wrist exercise |
| muscle tension and joint stress. | | | | program, Pilates or yoga practice. |
| 1) Change the Method: If you're a fitness | | | | |