4 Exercises For Pain Free Wrists
Wrist pain can arise from a few different issues, with over extension of the wrist and repetitive exposure to vibrations from using hand tools or power tools being top of the list. On top of that, if your wrists don't move too much throughout the day, like when you are typing all day long for example, this can cause your wrist muscle to atrophy and weaken the tendons making matters worst.
The good news is that the solution is simple: strengthen your wrists muscle to strength the wrists tendons.
Here is a quick view on your wrist anatomy so can visualize what is going on.
As you can see, there are only tendons going through the actual joint (muscles are in red and tendons in white). When you are typing for a long time, you are putting prolonged pressure on them which can increase the long term pain.
Check out the exercises below to prevent that from happening ;)
Strength exercises for the wrists
Knuckle planks and push ups
From a strength perspective, this will make your wrist stabilizing muscles stronger but more importantly, it will give your wrists tendons a break. The typical palm-on-the-ground plank or push up position puts your wrists in an over extended position which is not good to reduce pain.
Going on your knuckles will put your wrist in a much better position. If you have never done this before, make sure you switch to an easier variation of those exercises like putting your knees on the ground for push ups. This will allow your wrist strength to catch up with the rest of your upper body strength.
Start by trying out 3-4 sets of 5-8 knuckle push ups and 20 seconds knuckle planks.
Finger hold planks
This targets directly the muscles of the wrists and will make them stronger. Again, start by doing half planks with your knees on the ground to give those muscles a chance to adapt before doing full planks.
Start with 3 sets of 20 seconds planks and work you way to 3 sets of 1 minute planks.
If you have access to free weights, adding wrist curls to your routine will directly target the desired muscles and help strengthen your tendons. Stick to supinated wrist curls to make keep your tendons happy.
Do 4 sets of 15 reps.
Use Fat Gripz
"Fat Gripz" is a just a piece of rubber your can add to any dumbbell or barbell handles to make the handles bigger. This forces you to use more wrist and thus is a great way to strengthen that joint. If your gym doesn't have them around, I would recommend you get yourself a pair, you are looking at a 30$ purchase on Amazon.
Once you get a pair, just bring them to the gym and use them on all dumbbells or barbell exercises. Be mindful that your over all performance on the exercises may be impaired at first because it'll be harder on the writs.
Wrist pain is easily fixed if you put in the effort. If you incorporate these exercises in your workout routine, you will notice a decrease in pain after a few weeks. As always with new exercises, go slow at first. Make sure you get a feel for the new workouts and only make them tougher once you are comfortable with them.