Ask a Trainer: What can I do to keep my wrist from hurting when I do certain exercises?

April 16th, 2015
by Kathy Kres, YAH & Water Aerobics Director, Personal Trainer

The key to protecting your wrists is a strong core! A strong core can increase the efficiency of the rotator cuff muscles. These muscles stabilize the shoulders which decreases the load on the wrists. Step one is to strengthen the core- using forearm plank you can strengthen your core and glutes. Start with elbows under shoulders, lift body so it forms a straight line from head to heels. Hold plank for 10-30 seconds, rest and repeat 2 to 3 times. Step two, activate rotatior cuffs using eagle pose arms. This pose will stretch and strengthen the rotators. Stand or sit, cross right arm under left and wrap forearms around each other, then slowly lift elbows up toward shoulders, hold for 20 seconds and switch arms. Repeat for 3 sets. Step 3, stabilize your wrists by connecting the rotator cuffs with your wrists. Come into child’s pose: with knees hip width apart, rest on your sit bones and extend arms out in front of you. Engage your shoulders, roll them down in back, keep your wrists straight and don’t lean towards the baby finger side. Gently press into the mounds at the base of your fingers, your wrists will be slightly lifted. Maintain the lift as you take a couple of breaths. Add a gentle gripping of the mat to help stabilize the wrists. From child’s pose, press the mounds at the finger bases to stabilize the wrists, roll shoulders down and back. Inhale and lift hips, exhale draw your belly in and lower heels to the floor into downward facing dog. Contract your thighs to straighten knees and finally attempt to lift the tops of your feet toward shins, shift your weight back into your heels and stabilize your core.

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