Happy Wrists - Happy Practice: Finding Comfort and Strength on Your Mat

If you’ve ever felt that little ache or pinch in your wrists during Pilates or Yoga, you’re not alone. Our hands do so much for us every day, yet they’re not naturally used to bearing our body weight - so it’s no surprise they sometimes ask for a little extra care and support.

The wonderful thing is, there are so many ways to nurture your wrists while still enjoying all the benefits of your practice. With a few simple tweaks, a mindful approach, and some gentle strengthening, your wrists can feel strong, supported, and completely at home on the mat.

So, why do our wrists get so sore? Well, in movements like planks, 4-point kneeling or downward dog, our wrists bend back into extension - a position that might not feel natural at first. If you add to that tight forearms from daily tasks like typing or texting, and it’s easy to see why they can feel tender. It’s not a flaw or a weakness; it’s just your body asking for balance and attention.

But there are some easy ways to make these weightbearing positions more manageable. Try these adaptations - as always a very small shift that can make a big difference:

1. Add a lift – A towel, small wedge, Pilates pad or (even the front of your mat folded) under the heels of your hands helps your wrists find a gentler position and it reduces the pressure on the wrist instantly.

   
   

2. Use props or handles – Yoga grips or bars allow your wrists to stay more neutral — so you’re holding rather than flattening your palms.

   
   

3. Come onto your knuckles – Make gentle fists with your knuckles facing forward. This keeps your wrists straight and supported, taking the bend out entirely. Just make sure the knuckles are facing forward to keep the stability of the shoulders...

   
   

4. Drop to your forearms – In planks or 4-point kneeling, lowering to your forearms gives your wrists a full rest while still working your core, shoulders, and spine alignment beautifully. And you get a little bonus core challenge...

Remember that no adjustment is a ‘lesser’ variation of a pose, or a 'cheat' - they’re intelligent ways to meet your body where it is to keep your practice joyful and sustainable.

You may have heard me refer to Starfish hands in class.. As cute as this expression is, there’s real magic, connection and stability behind it because it's all about spreading the weight evenly through your whole hand. So imagine your hand like a starfish - every finger reaching out with gentle energy, pressing lightly into the mat. The center of your palm lifts slightly, so you’re not sinking all your weight into the heel of the hand or the wrist joint.

Here’s how to you can practice letting yout inner Starfish out:

1. Spread your fingers wide, feeling space between each one.

   
   

2. Root down through all parts of the hand — the base of the index finger, the base of the thumb, and the outer edge near your little finger.

   
   

3. Lightly lift the center of your palm, creating a tiny “dome” shape. This distributes your weight through more surface area, taking the load off the wrist and inviting your forearms, shoulders, and core to join the effort.

   
   

So why is any of this important:

• It activates the muscles of your hands and forearms, giving you built-in shock absorption.

• It creates stability and grounding, so you feel more secure and balanced.

• It helps you connect energy from the hands up through the shoulders and heart - making your practice feel more integrated and easeful.

  
  

Think of your starfish hands as your foundation - strong, alive, and evenly supported. When your base is balanced, the rest of the body can move freely.

We all know how important upper body strength is to us, but it's also important to build strength in the wrists and forearms - not only to feel more comfortable, but also to enhance your stability and confidence in every movement. Think of it as teaching your wrists to trust the journey.

Here are some simple movements you can do absolutely anywhere, anytime you have a few minutes to spare:

• Wrist curls – Hold a light weight, resistance band, book, fruit or... nothing--- . Rest your forearm on your thigh or a table, palm facing up, and slowly curl your hand up and away from your thigh and curl back down. This strengthens the flexor muscles that support your wrists in everyday movements.

  
  

• Reverse wrist curls – Flip your palm down and repeat the same slow lift and lower. This works the extensors — the muscles responsible for supporting your wrist in positions like plank or downward dog.

  
  

• Palm and finger lifts - With your palms flat on a table, lift just your fingers, then the heel of your hand. These tiny movements activate deep stabilizers in the hands and wrists that often get overlooked.

  
  

• Soft squeezes – Use a small ball or rolled-up towel. Squeeze and release slowly, feeling the forearm muscles engage and relax. This helps build endurance and circulation in the smaller muscles that keep your wrists steady and resilient.

These simple exercises, done consistently, can bring remarkable change — creating strength that supports not just your wrists, but your entire upper body connection.

Our wrists do love a balance of strength and openness. These gentle stretches can help restore mobility and ease after practice or a day at your desk:

• Wrist extension stretch – Extend one arm forward, palm down. With the other hand, gently draw the fingers back toward you. You’ll feel a stretch along the inside of the wrist and forearm - the very muscles that work hardest when you’re weight-bearing.

  
  

• Wrist flexion stretch - Flip your palm up and gently guide the fingers down and back toward your body. This opens the top side of the wrist and forearm, balancing the movement of the joint.

  
  

• Forearm release – Using a massage ball or your opposite thumb, roll gently along the length of your forearm. This releases built-up tension in the connective tissue and helps your wrists move more freely.

  
  

• Gentle circles – Interlace your fingers and move your wrists in slow, smooth circles — like you’re stirring calm water. This keeps fluid moving through the joint and can feel wonderfully soothing.

There’s always something you can do — always a way to move that feels supportive, safe, and empowering. Your wrists, like every part of your body, are adaptable and capable of growing stronger with mindful care. By using props, practicing 'Starfish Hands', and gradually building strength and mobility, you’re creating a foundation for movement that feels both grounded and graceful.

Every adjustment you make is a step toward deeper awareness and connection - not just in your practice, but in how you meet yourself each day.