can be your best friend!
Cubers in practice multiple repetitive movements which can cause weakness and stiffness in the joints. Yoga is a great tool to strengthen your wrists and hands while preventing injuries. Yoga is a mind and body practice boasting a 5,000-year history in ancient Indian philosophy. It combines physical postures, breathing techniques, and meditation or relaxation. There are several different styles of yoga and many disciplines within each practice. You can minimize and avoid pain in your joints by practicing a few of these simple stretches and strengthening exercises every day. The following are several exercises specific to cubers that can either be incorporated into your yoga practice or done separately.
These exercises should not be used by people with inflammation or serious joint damage without consulting a healthcare professional. Always speak with your doctor before attempting new stretches. We highly recommend joining a yoga class to learn these exercises with a yoga instructor.
Tadasana: Wrist Warm-Up
- This can be incorporated as a warm-up before your practice.
- Rotate your wrists gently, creating a full circle.
- Change directions.
- Gently shake out the wrists for 30 seconds.
Chakravakasana: Cat/Cow Pose
- Start off on your hands and knees.
- Make sure your knees are under your hips and your hands are under your shoulders with a 90-degree angle.
- Slowly rotate your entire body in circles keeping a firm base with your hands and knees.
- For cat:
- Curl your toes under.
- Gently tilt your pelvis back so that your tailbone sticks up.
- Let this movement start from your tailbone up your spine.
- Your belly drops down while keeping your abdominal muscles tight.
- Take your gaze gently up toward the ceiling without straining your neck.
- For cow:
- Point your toes so the tops of your feet are flat on the floor.
- Tip your pelvis forward, tucking your tailbone. Allow your spine to naturally round upward.
- Curl your belly up while keeping your abdominal muscles tight.
- Drop your head and look towards your navel.
Adho Mukha Svanasana: Downward Dog Pose
- This can be incorporated into every Sun Salutation or done separately.
- Start off on all fours and make sure your knees are slightly behind your hips.
- Your hands should be directly underneath your shoulders.
- Your hands should be shoulder-width apart while spreading your fingers out wide for stability.
- Push your hands into the mat and gently tuck your toes under. Take a deep inhale, then while keeping your hands pressed into the mat exhale deeply, lift your knees off the floor and straighten your legs out until you feel a slight stretch.
- Hold for a few breaths.
- Gently walk your feet up to your hands into a forward bend.
- Slowly roll your body up.
Bakasana: Modified Crow/ Crow Pose
- For modified crow:
- Get into a deep yoga squat position with your toes slightly turned out and heels on the ground.
- With your arms between your knees, plant your hands on the ground shoulder-width apart and elbows inside your knees.
- Open your shoulders.
- Transition onto the balls of your feet, lifting your butt into the air and putting some pressure on your hands.
- Slowly roll onto your hands while keeping your balance.
- Lift one foot off the ground, then return it to the mat. Repeat on the opposite side.
- For crow:
- Once you’re feeling strong in a modified crow, it’s time to grow.
- Make sure your shoulders are pulled back and down.
- Engage your abdominal muscles to hold yourself in position.
- Shift your weight forward towards your fingertips.
- Bring both feet up simultaneously, keeping your gaze directed at the mat. Hold the pose for a few seconds, adding more time as your body grows stronger.
Yoga is a great discipline with many benefits. Some benefits for cubers include improved strength, balance, and flexibility. Since cubers execute multiple wrist and finger movements, sometimes for hours at a time they are more prone to joint stiffness and injuries.
In order to increase agility and prevent injuries, we highly recommend these practicing yoga exercises.