Yoga At Your Desk: Wrists, Hands And Fingers

We often accumulate a lot of tension in our wrists, hands, and fingers, especially when working at a computer or spending a lot of time on a phone or other device. These quick and simple exercises help to release tension from the hands and strengthen the wrists. This practice is a part of my course "Yoga At Your Desk: Simple Practices To Ease Stress And Tension," so if you enjoy the practice, you may also enjoy listening to the whole course as well.

Transcript

Welcome to this short practice to release tension from your wrists,

Hands and fingers.

Make sure that you are sitting comfortably and ready to begin.

We're going to start by moving the fingers.

So take your arms out straight in front of you in line with your shoulders and begin by inhaling to spread your fingers out as wide as you can and exhale to squeeze the fingers in towards the palms,

Making fists.

We will do this several times.

Inhale to spread the fingers wide,

Exhale to make fists.

And relax the hands.

You can bring the hands down to rest on your thighs for a few breaths here to give your arms a rest.

And now bring the hands up again.

You can bend the elbows this time and we're going to flick the fingers.

So keeping your wrists and elbows still,

Make some flicking movements with the fingers,

Bringing all of the fingers in towards the palms of your hands and then flicking them outwards.

So this is quite a quick movement and you'll probably start to feel it in your lower arms.

We'll keep going for a little bit longer.

And relax the hands,

Relax the arms.

You can rest your hands on your thighs again for a few breaths.

Now let's move into the wrists.

Bring the arms back up to straight out in front of you and in line with the shoulders.

Exhale to bend the hands down as if you're trying to touch the fingers to the underside of your arms.

And inhale to push out through the heels of your hands and bring the fingers back as if you're trying to touch the fingers to the tops of your arms.

Moving at the wrists.

We'll do this a few more times.

Exhale the fingers towards the underside of the arms.

Inhale the fingers back to the tops of the arms.

And relax the hands,

Relax the wrists.

Keeping the arms in front of you,

We've got one more exercise here.

Make the hands into fists,

Curling the thumbs and fingers in towards your palms and keeping your elbows still,

Make some circles with your wrists.

And no circle in the opposite direction.

And release the hands,

Take the hands back to your thighs and take a few breaths to tune in to how you feel.

To notice any feelings in your wrists,

Hands and fingers.

And this brings us to the end of the practice for today.

Thank you for joining me.