Wrist and Hand Injury Rehab Yoga Flow
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- Опубліковано 7 вер 2024
- If you are recovering from a wrist / hand injury and it's starting to get a little bit better, this flow is a good stepping stone on your road to recovery 🤩 In this yoga flow there are NO planks, downward dogs or chaturangas.
We cover:
✅ Total body workout with flowing movements
✅ Gently rehab, strengthen and stretch the wrists and hands
✅ Learn how to protect your wrists in the future
✅ Learn what to strengthen and focus on to keep your wrists happy
✅ Good for all levels, with lots of options
The flow is moderate in intensity, manageable if you're newer to yoga, but equally challenging enough if you are an experienced practitioner.
We're going to explore lots of options together, slowly working towards bringing small (tiny!) amounts of weight back in the hands while strengthening and stretching everything out.
If you've been doing my other wrist free flows for a while, this is a perfect next step to get you back on the road to regular vinyasa flow yoga practice.
In love and healing,
James 🐉 💜
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Disclaimer
Remember that although yoga and qigong is for everyone, it is up to you as an individual to assess whether you are ready for the class that you have chosen. If you suffer from a specific injury or are managing a condition please remember it is your responsibility to decide if you should practice. If you feel pain or discomfort please stop.
James, you’re one of the very few people that I know of who makes videos for people who may not be able to do yoga (or feels discouraged to do so) due to upper body issues. That’s something amazing that I’m sure many individuals are extremely grateful for... thanks for your wonderful videos :)
Thank you Ruby 🙏🏻 I really believe yoga is for everyone so it's great to hear this 💜
I have been struggling with feelings of "not being enough" and like a quitter from stopping my yoga practice years ago. I began my journey again this year, but broke my wrist in March and have been overwhelmed with more feelings and emotions related to "stopping" - until I found your channel. I am beginning to find more acceptance with being where I currently am without those self-comparisons I have been ruminating on, and I must say a HUGE factor was finding your channel and your flows. Really appreciating you and your channel, and am grateful for the content you are producing for this community.
Thank you so much Zoey. These are really difficult thoughts to process - especially when healing from an injury - so it’s really wonderful to hear that you find my videos helpful 🙏🏻💜 best wishes to you
Your channel has saved me in so many ways since my dentist wrists don’t allow me to do regular yoga anymore. Thank you for bringing yoga back to me in the best form I’ve ever experienced it. I’ve done yoga for years with advanced yogies to instructors. The Tai Chi feel and the harmony in the whole choreography is so well thought of and puts me in such a good place emotionally and physically every time. You are an artist❤
Thank you!!! Really appreciate this comment. So grateful these flows are supporting you so much.
Thank you again James. This flow filled me with healing hope. My hands and wrists are buzzing. 😊🙏🏼💚
Thank you Angie, keep that healing hope alive!
So grateful I found your channel! I’m almost 3 months post-ORIF after breaking my wrist when I slipped on ice, and decided to get back into yoga for my overall health and to help with my rehab. This was so gentle and comfortable for me to do, and I was able to follow along with everything very easily after not stepping on a mat in years. I feel more connected to my body than I have in a very long time. Thank you so much for such a beautiful practice!
My pleasure Jami, thank you for flowing with me and well done for giving some extra love to your body during this time of healing.
I just LOVE ❤️ YOU. I’ve been cutting hair for over 35 years. My hands pay my bills and have been blessed that they have held up. Gets harder by the year ,but thanks to you for these great wrist FOCUS practices I feel so much better. THANKS AGAIN JAMES 😘
That's so beautiful to hear Brenden, Thank you for sharing and for being here!
Awesome that these wrist videos exist - thank you!
😊 Thank you James, possibly not quite ready to do all of the wrist stretches today 6 weeks after a fracture, but the meditation and your woes and positivity are going to keep me making progress back to yoga teaching 🙏
Wonderful! In your own time and own pace, always. 💜
Perfect wrist-free flow I could almost cry. New follower/subbie here and this definitely isn't the last vid from you I'll do. Keep 'em coming please ❤
Welcome Patricia, so glad you have joined us! Thank you for the support 💜
I suffer from cervical stenosis that has effected the nerves in my right arm. I was only able to do Yin Yoga as any attempts at anything else would hurt me. I came across your channel when looking for hands free yoga and discovered you offer so many vinyasa varieties that will not hurt me. Thank you! I now do 30 minutes of your wrist free vinyasa's and 30 minutes of Yin Yoga and am loving it!
This is so great to hear Joy, thank you for sharing.
Thank you James, you are such a life saviour, gotta say! sending love from Finland 🥰
You are so welcome!
Wow, that was very intense! The ab crunches were really tough - definitely need to do these more often. As for pistol squats...hmmm. Will I ever be able to do these...? But fabulous as always. Thankyou James. Xx
Well done Peter, you will get there, absolutely.
This is amazing!! I feel like I can take on the world today. Thank you!
Amazing Kristina! You can 💜
Much love and light to you James! I have RA so you have become my constant yoga companion. I always find myself smiling both inside and out. And I feel myself getting so much stronger thanks to the variety of practices you have. Thanks especially today for the nerve stretching and the small hand and wrist adjustments. « Motion is lotion » for the joints, as they say. 😘
My pleasure Kate 💜 Thank you for smiling so deeply!
Thank you, James. It is so rare to find yoga practices that are suitable for people with upper-body injuries. It is so lovely to do these wholesome practices alongside you. Thank you!
Thank you James another perfect class for my recovery, everything we did felt great on my injured hand. I like that we are slowly progressing to use the hands and wrists more. Again just what I needed. Keep them coming!🧘🏼♀️💕💗
It's my pleasure Belinda, Thank you so much.
I'm so glad I found your channel! I badly sprained my right wrist in a fall snowboarding almost 9 weeks ago and haven't been able to put weight on it since then. I've always had fragile wrists and had to be careful so I couldn't find a solution apart from waiting and avoiding yoga... About three days of your flows and I'm already seeing such a big improvement!! Thank you so much for doing these
Happy to help Justine, it's my pleasure to be able to support you in this way. Welcome to the community!
Every time I complete a yoga video with you, I add to my list of new favourite sessions. This video was so good especially the nerve stretching towards the last part. I also really enjoyed the healing light moments in the final minutes. Keep up your amazingness. Thank you for helping make my world better. 💕
Aww thats very kind of you Queenie, i'm so glad you are enjoying these sessions!
I am so grateful that I have found you and your videos. I really missed being able to practice yoga since I injured my hands. Your energy and your videos are truly a blessing. Thank you !
You're very welcome Claudia, welcome to the community!
This was my first wrist practice since injuring my wrist a couple of months ago. It was awesome! I love the chicken wings. Thank you!
You're so welcome Elizabeth, glad you enjoyed the practice, I hope it gives you what you need as your recover from your injury.
Thank you James!! I was so excited that I am at a stage in my healing that I could do this video without any real discomfort or pain. Such a win! You have been a huge part of my healing and wrist recovery, thank you!
That's incredible Jessenia, it is my pleasure to help!
YOU ARE A GEM JAMES! You definitely have the best wrist free series out here on UA-cam, I'm so glad I found your channel!!! They are fun and different and doing your flow brings me a lot of enjoyment every time I practice with you. And the giggles throughout the practice too!!! Big big THANK YOU!
Wow, thanks Anya - so wonderful to hear that you enjoy my videos ☀️ 😊
Thanks for sharing this healing practice. EXACTLY what I needed. Got my whole body moving and did so much to help my recovery after a sprained wrist. I found this video because I searched for 'yoga with injured hand', and am hitting that subscribe button right now. Looking forward to much more Move with James :-)
Thank you Liani, welcome to the community, so grateful to have you here!
❤❤❤THANK YOU!! Your practices have been an absolute lifesaver for me as I heal my broken wrist. And you keep them coming! I am beyond grateful for you.🙏
You're so welcome Denise, happy to be able to help 🙏🏻 🌿
Thank you for that wonderful healing flow 😊
Your studio back ground so lovely and calming
So happy to have stumbled upon this! I actually have a shoulder impingement and those nerve flossing numbers felt AHHH-mazing. Thank you!
So great to hear Rita, happy this flow supported you so deeply. Thank you💜
A brilliant session helping me get back to practice after thumb ligament surgery. Great pace,loved the dragon wings, definitely looking forward to more! Thank you 😍
You're welcome Jennifer!
oh James, dear James. Two months ago I fell off my motorbike and seriously hurt my wrist. I thought it was just a minor sprain, no such luck. turned out I needed surgery. My biggest concern was how long it was going to take me to get back to my yoga practice and then I stumbled upon this channel. Thank you so much. Your voice is so calming, your smile so welcoming and the flow just what I needed. I wish you all the best in all that you do. Namaste .
Thanks Reynold- I’m so sorry to hear about your accident but really hope your recovery is speedy, it’s wonderful to hear that you find my videos helpful 🙏🏻🌿💜 best wishes
your channel is pure gold! so glad i found it
I hope you find some answers, but you know your body best, take care and be gentle. I hope these flows support your healing!
Saved my yoga practice! With a broken wrist I was able to do your classes 3 weeks in and did a yoga retreat(with modifications) 5 weeks in. You’re my hero! Thanks James!
Hi James. I have only just found your channel and I am finding it very useful. I am a (much 😊) older lady who has practiced yoga for years. I recently had upper body surgery and was reluctant to stop practice. I found you wrist free series and although I have to modify not to lift my arms above my head etc (for now) I am thoroughly enjoying your pace, the instruction, your sense of humour and the different flow involving other disciplines to what I have known. Many thanks, Joan
Thank YOU Joan, it's a pleasure to have you join us here in this community. I'm so grateful you landed here and that you find these flows so supportive during this time of recovery 💜
Thank you. I hadn't felt those nerves quite like that before. Very electrifying, to quote John Travolta. Thoroughly enjoyable. Love your plants.
Hahaha I love this! So good to hear you enjoyed Rebecca 🙏🏻
Loved this flow, it helped me a lot! ♥️🙏✨
Glad it helped 💜
Lovely video. It was so helpful and I will be keeping it at the top of my list to do again. Thank you!
Glad it was helpful Tara!
I would like to echo many of the other comments below that your videos have been lifesavers. I had to put a hold on my yoga practice and YTT while I struggled with shoulder tendinosis - your yoga flows have returned that sense of peace to me. Thank you very much for your content and sharing your light 🙏🏻
Thank you Krystal it's wonderful to hear you find my videos helpful - am so grateful to have you practicing here with me 🙏🏻 ☀️
Good morning James I have recently come across your video and find they are very easy to follow you explain movement very well and make me fill very confident to just Follow and learn, thank you so much. I will be tuning in to the next video the one with no talking made me feel beautifully calm thank you Yvonne
So grateful to receive your comment. Thank you Yvonne for practicing with me here 💜
Will do this one this morning. Your wrist free flows have also improved my balance (which I always tried to avoid cause I suck at it). I have a rotator cuff injury and can’t do any down dogs, planks etc.
Thank you for thinking of us, injured warriors. Keep them coming! 🙏🏽
Hey Susanne, its so great to hear you're feeling improvements in your balance. Hope your injury heals with time, but until then there's plenty you can still do wrist-free! 💜 🙏🏻
Just got my cast off two days ago. Thank you so much for this. I am struggling but see this will help me make progress and have fun on the journey. Thank you!
You are so welcome!
My new favourite online teacher-found this while searching for hands-free yoga. Great instruction, great vibe - thank you!
Thank you!
James, you’re absolutely fantastic ❤️ I love how you add new techniques and knowledge to the typical yoga practice that most of us are familiar with. Even though my wrist is almost healed, I will definitely stay with you for longer 🙌
Thanks so much Izabela, I really appreciate that 😊
I randomly came across your video on google and I am so grateful for this one. It was a beautiful flow and my hand feels so much better post the session without even realising during the flow. Recently recovering from a radial fracture. Thank you 🙏.
You're welcome, it is my pleasure. I wish you a smooth recovery 💜
@@MoveWithJames thank you 🙏
Thank you so much for this practice, and all the other hands-free lessons. After a really traumatic dog bite which fractured my index finger, your classes have kept me positive - sincere thanks, really really appreciate them 🥰
Hi Kate - oh my goodness that sounds awful, and really scary / traumatising. I'm so sorry. Love that this practice is help keeping you uplifted through it 😊
Every time I hear "wrist free warrior" I smile - thank you for starting these wrist free video series with that! As sometimes the motivation to try get onto the mat can be hard to find through with the injury. Loved the gentle wrists movements in this video!
You're so welcome Pam, so happy you are here practising and enjoying it!
super grateful for this class. Thank you James 🙏Please keep posting
You got it! More to come next year 💜
Perfect to start strengthening my wrist! 🙏🏼. Really professional and informative.
Glad you liked it!
James, I discovered your channel a week ago and I'm so grateful for your wrist free videos. I have a chronic pain in both of my wrists for years now, but have found yoga so beneficial to my well being, that it has become my daily routine for almost 6 months now. Not many people make these types of videos that are so engaging and informative. Really appreciate the attention you put into your videos. Please continue to do more, I'm hooked! :D
Thank you so much Nadya- this really means a lot 🙏🏻
Oh wow James,you read my mind haha,was just longing for a rehab practice because my wrist is much better already 😀 so thank you so much for your offering 💜. I find your energy very calming and enjoy the yoga flows you offer to us so generosly very beautiful.!! I am a beginner with yoga and yes,the Chaturanga did cause me tendinitis in my left wrist. What helped me personally to overcome the inflammation was doing lemon water in the mornings and having a generous teaspoon full of curcuma powder with it. That did take care of it in around a week . So happy 😀 I am grateful for having had this problem though because I found your channel and just have so much fun doing yoga through it .
This is wonderful to read - thank you so much! Very happy to have you practicing here with me 🙏🏻 🌿
Heartfelt thanks for another great practice!
Thank you too David! 💜 🌿
Bless you James for giving us Wrist-free warriors more hope and a path to healing. The wrist mobilizers really work! Love this practice 💕💫🙏🏼💥
Thanks Dee - so good to hear this 🙏🏻 💜
Hi James! Thanks soooo much for this beautiful, therapeuthic yoga session. It was just what I needed today! Already suscribed😃♥️🙏Thank you greetings from México!!
You're so welcome Fernanda! So cool to say hi to you in Mexico from London England! 👋
Super!
Thank you!
Dear James...loved lesson you are such a nice person !!! Thanku!
My pleasure Antonella! Thank you 🙏🏻 🌿
James, thank you. Today was my second day of this practice. Yesterday my wrists were as stiff as boards. Today, they are a little more flexible. Small improvements will hopefully become bigger improvements over time.
That's fab Lyn! And so lovely to see you on the live course today 💜
This was perfect for where I am in my recovery from wrist surgery! Thank you!
Grazie James, super video!
Thanks for another wrist free. Loved the gentle wrist exercises. I look forward to your wrist free classes every week.
So glad you like them Lisa - thank you 🙏🏻 💜
Thank you James! Really appreciating your wrist free practices and great to have one like this to start rebuilding strength. Will be repeating this practice regularly!
My pleasure Bryony! So glad you find my videos helpful 🙏🏻💜
Perfect also for me, at least some i can do, thanks
Thank you
Thank you much. Even with the cyst in my wrist I could still do most of these movements pain free. Thank you so much!
You're most welcome Kathleen! 🙏🏻 💜
Nice video as always, it seems good to practice it even if I have no wrist injury ^^ The flowers of the beginning of the video are really beautiful 🌼🌷
Thank you Arween, spring has sprung! 🌿 ☀️
So useful practice as I am recovering from my wrist fracture! Will use this one to get stronger again and wait for similar classes in future! Thank you very much for your videos!
You're so welcome Agnese! 🙏🏻💜
That was amazing ! very helpful for the wrists💛☀️
Thanks Svenja 🙏🏻 💜
I'm forced to do wrist free yoga classes due to a rotator cuff issue (somehow it's hard to find Yoga for shoulder injuries specifically,) and usually I have no problem doing the class. This time it was difficult bc, although I had no problem rotating my wrists, I couldn't keep my arm up or stretch it in front of me. Wish there were options for that but it was mainly for wrists rehabilitation so it was true to the title. Maybe there could be options for those that have other issues, and I'll be forever grateful if you could dedicate a class or 2 for us with shoulder injuries...❤😊
Thank you so much for your comment and request. I will certainly add it to my list. I haven't been able to film videos for a while now, but it's in the plan and I'll keep in mind some supportive practices for those with shoulder injuries. Hope you have a smooth recovery. Thanks again!
I loved this gentle and thoughtful practice, thank you!!
Thank you Audra 💛
Great session, thank you for this,. It’s good to have a yoga session that can help see how much we can use our wrists/ arms etc without going full on back into normal yoga. All your sessions are appreciated.
Thanks Dawn - really appreciate your kind words 🙏🏻🌿
Another great video. I love focus on wrist free, my issue has moved from wrist to elbow. Too many down dogs, planks etc. Your content has really helped. Thank you.
Thanks Frederika 💜 🙏🏻
I really enjoyed this one, thank you!
You're so welcome Kelly! 🌿 ☀️
Thank you so much! You’re brilliant
You're so welcome Harriet! 💜 🌿
Challenging yet playful and fun. You said that chaturangas can be responsible for wrist injury. Do you know if they can also lead to "tennis" elbow? This is what is preventing me from doing yoga that is arm-dependant (and why I am so grateful for classes like yours). Since I don't play tennis (or golf), the professionals I have seen are at a bit of a loss to explain this injury. Thanks in advance for any input you might have. :)
Hi Sonia, yes actually this happened to me. I was doing a lot of chaturangas and jump backs at one point in my practice, and i got tennis elbow. I worked with a physio, had acupuncture, and used a wrist strengthening tool my physio recommended (see below). What I found is I needed to engage my back muscles more, and keep my shoulders back and down doing chaturanga with strength and control slowly rather than throwing myself through them fast. When you use your back muscles correctly, you reduce pressure in the wrists. www.amazon.co.uk/gp/product/B000KGOMBC/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
@@MoveWithJames I can't thank you enough for taking the time to write this. I already am doing physio and will definitely look into this product and follow your recommendations as I do have weak shoulders and back so use my arms and wrists too much. I am truly grateful. :)
Hi James,
Again, another intriguing, imaginative and informative class, which I enjoyed. My wrist issue is arthritic. Not sure if you have any tips for that?
I’ve been practising yoga flow for years but have had to concede that chatturanga and plank is now detrimental.
Would be grateful for any insight you may have?
With thanks and appreciation
Alison
Hi Alison, so glad you're enjoying these practices 😊 I always try to remind myself in my practice, that I will have to let go of each different pose probably at some point in the future, and constantly adapt and evolve what I do. I see it as an exciting adventure rather than losing something. So I think its fabulous to concede that you have evolved onwards from chatturanga and plank and can get creative with other things!
Re. Arthritis, its tricky as I'm not a health professional and every case is different. I know some people benefit a lot from hand / wrist warmers which can be used before practice to help soothe and warm up the joints and tissues. People generally find the movements from qigong and tai chi gently strengthen and mobilise the wrists without weight bearing, which can often increase inflammation. If you're keen to preserve upper body strength, working on forearms is a great way to go if it doesn't cause pain. hope that helps!