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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.

Knuckle plank/push up hand position

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.