I’m starting to see this more and more… (I know this probably because my wrists have been sore from all the handstands I’ve been doing :-/ )
If you have to tape your wrists for a workout. Or if you have to stop and shake your wrists out whenever you do push-ups. Or maybe your wrists are screaming or stiff from hours you spend on your computer (or smartphone). Then we have a problem…
First of all, because you need your wrists for many normal, necessary daily activities. And second, it’s hard to keep your upper body strong without pushing movements that load your arms and shoulders through your wrists.
Many people with wrist trouble think they only have two options:
- Wait it out
- See a professional (and you should see a professional if your problem doesn’t improve).
I’ll show you a 3rd option: how to actively fix your wrists using a series of exercises that only take a few minutes every day.
I’ll show you a third option: how to actively fix your wrists using a series of exercises that only take a few minutes every day.
If you just want better wrist health and strength trust this routine and do it 3-5x/wk:-)
If you want to really dive into how the wrists work… Read below.
There are 10 bones connected to the wrist joint. You’ve got the two coming in from your forearm (the radius on the thumb side and the ulna on the pinky side), and then eight coming in from the hand, which are called carpals.
The bones and ligaments are supportive structures of course. But just as in anything, if they are not acclimated to the forces of vigorous, repetitive training, they will lack the resilience to withstand injury. As such, ligament sprain and bone stress fractures are common problems.
Improving the capacity of our wrist bones and ligaments takes consistent, progressive, and patient work. And if you want to reduce your risk of injuries, the patience part is key.
The muscles of our forearms and wrists create the movements of flexion, extension, and radial/ulnar deviation. Hand rotations (supination and pronation) actually come from the elbow joints. So wrist “circle” exercises are a combination of elbow and wrist movements.
Our forearm and hand muscles actually have a great potential for strength improvement, as again most of us tend not to use them to their full capability.
Steady incremental strength training for the wrists can lead to significant results.
Monday’s Workout Is…
B. In 20-minutes:
then in the remaining time, Row for Calories