Many people struggle with wrist pain from weightlifting. The main reason for this is that the weight being lifted is too heavy for the muscles of your arms to support. This repetitive strain can lead to serious injuries like tendonitis, carpal tunnel syndrome, and arthritis. If you’re experiencing wrist pain, try these four effective exercises to stop it from occurring again in the future.
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1. Alphabet Warm-up
Stand in an upright position. Extend your arms straight out front at about shoulder height. With a loose fist grip, go through tracing the alphabet (A, B, C, D) in a good, controlled movement. Try to do the full range of motion that your wrists can do.
Perform these movements for about 10 seconds. It is not necessary to go through the entire alphabet. Do the movement for 10 seconds in a full range of motion because the end ranges are the most important. Often, those end ranges are stiff, which can affect our ability to do weight training. This can also lead to wrist pain, so it is important to loosen them up.
2. Exterior Wrist Rotations
You can do this exercise in a standing or sitting position. Bend your elbow against your body. Bring your opposite arm over, place your hand underneath your arm, and then rotate the wrist. Move through the outside direction with very small movement. Relax for a while and repeat the exercise.
Exterior Wrist Rotations
Perform 1 rep with a hold at the end for 10 seconds. There shouldn’t be any pain when you reach the end ― you should feel a slight stretch. The purpose of this exercise is to work on the end range of movements. Often, the end range of motion gets ignored, causing tightness, stiffness, and pain in the wrist.
3. Banded Wrist Extensions
Stand in an upright position with your elbow bent against your body. Using the resistance band, move your fist from neutral to extended and then back to neutral. Repeat the movements.
Banded Wrist Extensions
Perform one set of 5 reps on each side in a smooth, controlled movement, with a good stop at the end. 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. Fingertip Pushups From the Wall
Stand in an upright position. Place your palms on the wall and do pushups with fingertips. Standing further away from the wall will increase the intensity of this exercise.
Fingertip Pushups From the Wall
If using a wall is too easy for you, you can move down to the floor from your knees or toes and do the pushups with your fingertips.
Perform one set of 5 reps in a smooth, controlled movement, with a good stop at the end. The intensity is moderate. You should feel your muscles 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 click here to check out The Top 10 Morning Movements to Loosen Up Your Joints!