Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6. Basic exercises for elbows, wrists, and hands6. Basic exercises for elbows, wrists, and hands 6. Basic exercises for elbows, wrists, and hands6. Basic exercises for elbows, wrists, and hands

hand for 3–5 breaths in a natural rhythm; your

right hand remains completely passive.

5. Repeat points 2–4 for the left hand.

Refined work

•    Hold   different   parts   of  the wrist   to  reach   

different parts of the wrist joint.

•    Hold   different   parts   of  the little  finger  side    of  

the hand to reach different parts of the hand

(Figures 6.129 and 6.130).

Exercise 6.2: Wrist circumduction

Aim: mobilizing the wrist joint.

1. Sit in an upright position on the floor or on a
   chair.


2. Rest your right upper arm and elbow on your
   right-side ribs, with the right hand in front and
   away from the abdomen.


3. Interlock your left and right fingers
   (Figure 6.131).


4. Keep your right elbow on your right-side
   ribs and, keeping the height of the right
   lower arm, make circular movements with your
   right hand for 3–5 breaths (Figure 6.132); make
   the movements round and smooth.


5. Repeat points 2–4 for the left wrist.


6. Finish sitting for a few breaths, resting the back
   of your hands on your thighs.

Exercise 6.3: Carpal tunnel stretch

Aim: stretching the carpal tunnel.

1. Sit in an upright position on the floor or on a
   chair.


2. Rest your right elbow on your right-side ribs,
   with the hand in front of your abdomen and the
   palm facing forwards.


3. Hold your right hand with the left hand, the
   thumb on the back of the hand, to stretch the

Figure 6.130

Figure 6.131

Figure 6.132