Yoga: returning after an injury
Ranges of motion and hand support: wrists, shoulders, hips and back.
Risks and order of return
Extreme ranges, hand support and twists can overload wrists, shoulders, hips and back; resume with gentle postures supported by blocks and straps.
Yoga: choose gentle classes and adapt poses that load the injured area. Arm balances and large ranges come gradually.
Bringing the movement back in four stages
- 1
Breathing, gentle mobility and simple poses held briefly.
- 2
Standing poses and slow sun salutations, no prolonged weight on the wrists.
- 3
Balance poses, forward folds and gentle twists, longer weight on the hands.
- 4
Advanced poses: inversions, hand balances, deep folds.
Common injuries in this sport
Preparation exercises
Gentle wrist mobility
Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.
To start: 1 to 2 minutes, 2 to 3 times a day.
Variations, mistakes and progression
- Easier
- Smaller range.
- Harder
- Bigger range, still without forcing.
- Common mistakes
- Forcing at the end of the movement.
- Doing it fast.
- Moving on
- This is a mobility exercise: keep it as a warm-up.
Scapular push-up
In a hands plank, keep the arms straight and move only the shoulder blades: draw them together then apart.
To start: 3 sets of 10, slowly, every other day.
Variations, mistakes and progression
- Easier
- Hands against a wall.
- Harder
- Feet on a step, or a 2-second hold at the end of the movement.
- Common mistakes
- Bending the elbows.
- Letting the back sag.
- Moving on
- When 3 × 12 is easy in a plank position.
Hip mobility circles
On all fours, make big slow circles with one knee within a pain-free range. 8 each direction.
To start: 8 circles each way per side, once a day.
Variations, mistakes and progression
- Easier
- Smaller circles.
- Harder
- Bigger, slower circles.
- Common mistakes
- Letting the back arch or round.
- Forcing into a pinch in the groin.
- Moving on
- This is a mobility exercise: keep it as a warm-up.
Glute bridge
Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.
To start: 3 sets of 12, 2 seconds at the top, every other day.
Variations, mistakes and progression
- Easier
- Smaller range, feet closer to the buttocks.
- Harder
- On one leg, then with your shoulders on a sofa.
- Common mistakes
- Arching the lower back instead of squeezing the glutes.
- Letting the knees drift apart or together.
- Moving on
- When 3 × 12 on one leg is easy, with the pelvis staying level.
Pelvic tilt
On all fours, gently round then arch the back within a pain-free range. 10 repetitions.
To start: 10 slow ones, once or twice a day.
Variations, mistakes and progression
- Easier
- Very small range, just the pelvis.
- Harder
- Bigger, slower movement, breathing deeply.
- Common mistakes
- Forcing at the end of the range.
- Bending the elbows.
- Moving on
- This is a mobility exercise: keep it as a warm-up.
Prone back extension
Lying on your front, hands by your temples, eyes on the floor: lift your chest a few centimetres while squeezing your glutes, hold 3 seconds, lower slowly.
To start: 3 sets of 10, 3-second hold, every other day.
Variations, mistakes and progression
- Easier
- Arms by your sides, barely lift the chest.
- Harder
- Arms straight in front (Superman position), or opposite arm and leg together.
- Common mistakes
- Lifting the head and tipping the neck back.
- Going too high and arching the lower back.
- Moving on
- When 3 × 12 is easy with no lower-back pain the next day.
The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.
Equipment and set-up
- A non-slip mat, blocks, strap and blanket.
- A teacher informed of your injury, to suggest variations.
- No extreme postures until the plan is well advanced.