Filed Under (Fitness, General, Wrist Pain) by Rick Kaselj
Hey, I have no photo to share today but I will show you a couple of exercises that you can do if you experience wrist pain from lifting.
Today, I wanted to show you four exercises to help fix wrist pain from weightlifting.
Fix Wrist Pain from Weightlifting
CLICK HERE to watch the video.
I got Jenna to demonstrate the exercises.
#1 – Alphabet Warm Up
Stand in a nice and upright position. Put your arms straight out front about shoulder height. Loosen up the fist grip and go through with tracing the alphabets (A, B, C, D) in a good controlled movement and try to do the full range of motion that the wrists can do.
Alphabet Warm Up
Perform 1 set of 1 rep for about 10 seconds. It is not necessary to go through the whole alphabets. Do the movement for 10 seconds in full ranges of motion with the wrists because end ranges are the most important. Oftentimes, those end ranges are stiff, which affect our ability to do weight training and could also lead to wrist pain so it is important to loosen them up.
#2 – Exterior Wrist Rotations
You can do this exercise in standing or in sitting position. Elbow is bent against the body. Bring one arm over and put the opposite hand underneath it and then rotate the wrist a little bit going through the outside direction with very small movement. Relax for a while and repeat the exercise.
Exterior Wrist Rotations
Perform 1 set of 1 rep with a hold at the end position for 10 seconds. There shouldn’t be any pain when you reach the end position. You will probably feel just a light stretch. The purpose of this exercise is to work on the end ranges of movements. Oftentimes, the end range of motion gets ignored which causes tightness, stiffness and pain in the wrist.
#3 – Banded Wrist Extensions
Stand in a nice and upright position. Elbows are bent against the body. Using the resistance band, move your fist from neutral to extended and then back to neutral. Repeat the movements.
Banded Wrist Extensions
Perform 1 set of 5 reps on each side in smooth controlled movement with a good stop at the end position. The intensity is moderate. You should feel the movement working on the top of the forearm and in the muscles in the middle area of your hand.
#4 – Fingertips Push Up from the wall
Stand in a nice and upright position. Place palms on the wall and do push ups with fingertips.
Fingertips Push Up from the wall
If going through a wall is too easy for you, you can move down to the floor from the knees or from the toes and do the push ups with your fingertips.
Perform 1 set of 5 reps in smooth controlled movement with a good stop at the end position. The intensity is moderate; it shouldn’t feel like nothing and should not be very difficult as well. You should feel your muscles are working throughout your wrist.
Give these four exercises a go to help fix wrist pain from weightlifting.
If you want to say goodbye to years of chronic wrist pain and discomfort once and for all while regaining your wrist strength, then check out the Fix My Wrist Pain program here:
Rick Kaselj, MS