In today’s digital age, we spend hours typing on laptops, texting on smartphones, and scrolling through screens. While technology has made life more convenient, the repetitive movements associated with it often result in wrist pain—an increasingly common complaint among professionals, students, and homemakers alike.

The good news? With a few easy-to-follow exercises and mindful habits, you can relieve discomfort and strengthen your wrists. On the occasion of International Yoga Day, we explore how targeted stretches and yoga practices can help you take better care of your wrists.

Start with Wrist Rotations

One of the simplest ways to relieve wrist stiffness is by rotating your wrists in both clockwise and counterclockwise directions. This helps improve flexibility, range of motion, and strength in the wrist and forearm. Just a few minutes of rotation daily can make a noticeable difference over time.

Stretching Fingers and Building Mobility

Shikha Agarwal, a Delhi-based certified yoga trainer, recommends extending your arms forward, then stretching your fingers inward and moving your hands up and down. “You can also stretch your arms to the sides, then open and close your fists,” she explains. “Do five sets of ten repetitions. Practice these stretches twice a day for best results.”

Incorporate Wrist-Friendly Yoga Asanas

Adding yoga poses to your daily routine can further support wrist health. Archana Malik, a Ghaziabad-based yoga instructor, suggests poses like Bhujangasana (Cobra Pose), Marjaryasana (Cat Pose), and Balasana (Child’s Pose). “These asanas help improve wrist flexibility and strengthen the surrounding muscles,” she says. However, she cautions that if the pain is intense, it’s best to avoid such poses until the discomfort subsides.

Try the Namaskar Mudra

Both Agarwal and Malik recommend the Namaskar Mudra (Prayer Pose) for wrist relief. “Bring your palms together in front of your chest, press them gently against each other, then release. Repeat this a few times,” suggests Malik. This subtle yet effective movement helps relieve tension and improve circulation in the wrist area.

Be Mindful of Clothing and Posture

Malik also highlights an often-overlooked factor: your clothing. “Tight sleeves can restrict blood flow, especially around the wrists. Wearing loose, comfortable clothing ensures proper circulation,” she advises.

Additionally, Agarwal encourages incorporating brief wrist stretches during work. “Raise your arms and stretch in between tasks—it prevents stiffness and promotes movement,” she notes.

Use Light Weights to Build Strength

For those looking to gradually increase wrist strength, everyday items can come in handy. “Even something as simple as a water bottle from your desk can serve as a light weight,” says Agarwal. “Hold it for a few seconds and gently move your wrist up and down.”

Don’t Ignore the Pain

Both trainers emphasise the importance of listening to your body. “Wrist pain should never be ignored,” warns Agarwal. “Left untreated, it can lead to chronic issues that may require medical attention.”

Small Changes, Lasting Relief

By integrating these small yet effective practices into your daily life, you can experience significant relief from wrist pain and prevent future discomfort. Whether you're working long hours, studying, or managing a home, a few mindful minutes each day can go a long way in ensuring healthier, stronger wrists.