Why your wrists rebel (and how to fix it)
Healthy wrists are important for everything from opening a jar in the kitchen to holding a plank in BodySculpt. But wrist discomfort during planks is one of the more common complaints I hear from our fitness friends.
This discomfort isn’t necessarily a sign of “weakness,” though. It might be how you’re distributing your weight on your hands. Putting too much pressure on the heel of your hand can compress the joint and the carpal tunnel. Ouch!
Here are three ways to take the pressure off and protect your wrists.
1. Claw the Floor
This one’s probably the most important change: switch from “passive” hands to “active” hands. Instead of keeping your palms flat on the mat, imagine you’re trying to grip a basketball in each hand. Press firmly through your fingertips and the knuckles at the base of your fingers. This creates a tiny arch in the palm (the “carpal lift”) and shifts the load into the muscles of the forearm rather than the delicate connective tissue of the wrist.
2. Find a New Handle
If “clawing the floor” isn’t enough, stop fighting anatomy and change the angle. By using dumbbells as a “handle,” you keep your wrists in a neutral, straight position. Think of holding a suitcase. This eliminates the 90-degree extension that causes most of the pinching sensation. It’s a total game-changer for push-ups, too!
3. Drop to the Forearms
You hear me say it all the time: modifying isn’t cheating! If planks aren’t kind to your wrists, do a forearm plank instead. This will take your wrists out of the equation altogether, and (bonus!) a forearm plank can actually challenge your core more because you’re lower to the ground. Just remember to keep your elbows stacked directly under your shoulders to keep your rotator cuffs happy.
Take the Pressure Off
By engaging “active hands,” using dumbbells as handles to neutralize the angle, or switching to your forearms, you can reap all the bone-density and core-strength benefits of the plank without the wrist ache. Try the “grip” technique during our next class. You’ll be amazed at how much lighter you feel!
Suggested Class
Ready to give your wrists (and your hands, feet & ankles) some love? This Mobility class is a great way for Gold and Silver members to enhance your exercise routine.
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