Jobs or activities that require repetitive movement, like typing, can cause pain, numbness or tingling in your hands and arms over time. This pain could be associated with carpal tunnel syndrome, a condition that occurs when one of the major nerves to the hand is squeezed as it travels through the wrist. Carpal tunnel syndrome is so common that there are a variety of wrist supports available.

But yoga may be just as helpful, and you don’t have to spend a dime.

Try these gentle, restorative yoga stretches that you can do almost anywhere.

Wrist Rotations

Slowly rotate the wrists through their full range of circular motion. Change directions a few times, then shake out the wrists to release tension for around 30 seconds.

Forward Bend Wrist Stretch

While in a forward bend, press the backs of the wrists toward or onto the floor next to your feet. Open and close the hands a few times, making a loose fist. Allow the neck, head and shoulders to relax.

Wrist Bends

Holding the fingers of one hand with the fingers of the other hand, push the fingers of one hand back and forth, while resisting the movement with the opposing hand. Repeat for 1–2 minutes or for as long as comfortable.

Prayer Hands

Place the hands in prayer position at the chest, pressing the palms and fingers firmly together for 1–2 minutes. Pay close attention to any sensations you feel in your wrists.

Reverse Prayer Hands

Place the hands in prayer position, then reverse the position of the hands, placing the backs of the wrists and hands together. Press and hold for 30 seconds.

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