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4 Effective Exercises to Stop Wrist Pain from Weightlifting

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Filed Under (Fitness, General, Wrist Pain) by Rick Kaselj on 07-02-2017

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.

Enjoy!

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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

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

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

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:

Fix_My_Wrist_Pain

Take care!

Rick Kaselj, MS

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4 Pain Free Chin Ups Exercises

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Filed Under (Fitness, General, Wrist Pain) by Rick Kaselj on 27-01-2017

This past week, Exercises For Injuries YouTube channel hit a very cool milestone and it was…

YouTube 1K Milestone

Since 2008, I’ve been putting out videos focusing on pain and injury. Just this week, we’ve already published 1,000 videos. I am still adding more and more videos. So, if you haven’t subscribed yet to my YouTube channel then go here.

Today, I will share a special video from my friend Jedd Johnson where he talked about some tweaks that you can do if you have wrist, forearm and elbow pain when doing chin ups.

Enjoy!

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Hi, I’m Jedd Johnson. Thanks for checking out the video today.

What I’m going to show you is how I do Chin Ups to avoid wrist, forearm and elbow pain.

Pain Free Chin Ups – Chins WITHOUT Hurting Wrists & Elbows

CLICK HERE to watch the video.

For whatever reason, whether it was poor direction when I first started or accumulated injuries, Chin Ups give me a lot of trouble. I rarely do them with the standard grip. I can do them but it’s just not a lot of fun. I do them a little bit different.

Here are some ways how to safely do them.

#1 – Chin Ups using handles

Chin Ups using handles

Chin Ups using handles

With this, instead of being locked under that bar like regular chin ups, I can get out of that angle slightly and it won’t cause much discomfort.

I’m getting back, shoulders and arm action just like I would do with normal chin ups on a chin up bar but without the pain.

#2 – Chin Ups using Rock Rings

Grip the rings and do three quick chin ups with the Rock Rings. It’s all about being able to adjust slightly. Here, you don’t have the bar forcing you to do that position.

Chin Ups using Rock Rings

Chin Ups using Rock Rings

#3 – Chin Ups using Globe Gripz

The Globe Gripz snaps right under the bar. Instead of being forced into a tight grip, I can rotate it to the side slightly.

Get on the ball that will put you on a slightly rotated angle as you move into a submission position and then do the chin ups.

Honestly, this is probably the one that feels best so far.

Chin Ups using globe gripz

Chin Ups using Globe Gripz

#4 – Chin Ups using BackBull

The BackBull handles don’t rotate, they are fixed, but you can use them for the same purpose. You can grip them in slight supination or slight pronation.

Pronation is like a pull up grip. Supination is like a chin up grip.

Chin Ups using backbull

Chin Ups using BackBull

These are some options that you can do. There is absolutely no sense in forcing yourself to do any exercise that hurts as it could cause you problems down the road. You might not see them right away but months or even years down the road, you are going to have pain that interferes in your workouts.

You want to look at your training as something you can do for longevity. You want to be able to train pain-free as much as possible. Obviously, when you are hitting multiple sets and reps of exercises, you are going to feel burn, but that’s different.

When you are feeling pain in a joint or a muscle from first repetition because it doesn’t work for you ergonomically, that’s a problem. If that’s the case, then you should not do that exercise or you have to think about modifying the exercise. Remember, longevity is important. I hope this video has been helpful.

If you want to finally get rid of your wrist pain forever and dominate your workouts again then, check out the Fix My Wrist Pain program here:

Fix_My_Wrist_Pain

I wish you luck and all the best with your training.

Take care!

Jedd Johnson

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2 Pain Free Bent Over Row Exercises

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Filed Under (Fitness, General, Wrist Pain) by Rick Kaselj on 27-01-2017

Hey, Jedd Johnson here from DieselCrew.com. I had a lot of people recently talked to me about wrist and elbow pain when doing a straight bar work. So what we’re doing today is Bent Over Row.

Wrist Pain SUCKS! – Pain Free Bent Over Rows

 

CLICK HERE to watch the video.

#1 – Bent Over Row using Globe Gripz

I’ve got the Globe Gripz and this is a good option for you as it snaps right on to the bar.

Bent Over Row using Globe Gripz

Bent Over Row using Globe Gripz

The thing that hurt me is the straight bar position, which tends to really pull the wrist and forces me into supination with the palm facing the sky position and that’s not good for me so I avoid it. With the Globe Gripz, it puts me into slight supination position versus an extreme supination position, which is more comfortable.

#2 – Bent Over Row using BackBull

I got another tool here that works very nice, it’s called the BackBull. This is another alternative that you can use. It will take you even further out of that extreme supinated position. There are two options here, I can go slightly supinated or slightly pronated. Do what is more comfortable for you.

Approach the bar, snap the hook, then perform the rows.

Bent Over Row using BuckBull

Bent Over Row using BackBull

Both of these allow you to get your good quality back work in. It tests your grip, but they don’t test your range of motion, which is limited for some people. Let me know if you feel better, have more intense workout, and optimize your gains when doing these exercises. I hope this video has been helpful.

If you want to get rid of your nagging wrist pain permanently, then check out the Fix My Wrist Pain program here:

Fix_My_Wrist_Pain

Take care!

Jedd Johnson

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