Hello!
I want to be able to do pushups, yoga, and other floor activities, but my wrists start to hurt after holding my weight for more than a minute, even when I modify by using my knees. Does anyone have tips for building wrist strength and endurance so I can support my weight longer without discomfort?
You can try wrist curls. Many resistance exercises for the forearms are also great for improving wrist strength.
I use wrist buddy yoga blocks for pushups and planks, and they’ve been a game-changer for me. They are a bit pricey but worth it. Regular square yoga blocks still hurt my pretty sensitive palms. The wrist buddy blocks have made a big difference in helping me build enough strength to do proper pushups and planks on the floor without my wrists hurting. Over time, they’ve helped reduce the pain and made it easier for me to work out without discomfort.
This is what my physical therapist recommended when I hurt my wrist, and now I can do push-ups without any pain.
You will get stronger with more practice, but in the meantime, here’s what worked for me:
Shift your weight onto your knuckles and fingertips during plank, not your heels.
If you use a mouse often at work, switch hands or get a wrist pad to avoid making it worse.
Keep your wrists straight and aligned with your elbows to avoid straining them.
Warm up your wrists before yoga.
Search for Wrist Extension PAILS RAILS on YouTube. It’s a great exercise for improving range of motion and strength.
A few years ago, I had a serious wrist fracture that required a plate and five pins. First, I improved my wrist’s range of motion since pain often comes from limited mobility. Next, I switched to an ergonomic mouse and used a forearm support to ease the strain. Then, I used therapy putty to boost my grip strength. Additionally, I performed wrist curls with bands and weights, both with palms up and down.
After about five weeks, I started bouldering with light activities to strengthen my wrist through both pulling and brief pushing movements. Finally, in exercises like down dog or push-ups, I ensure I press the entire length of my fingers into the floor and distribute weight across the top of my hand, not just the heel of my wrist.
I’m experiencing the same issue, thus interested in this thread.
I have started doing barbell curls and using a grip strengthener to help with my wrist and forearm. It’s too soon to see results.
Wearing gloves with wrist guards while lifting weights has helped, and it might work for yoga too.
I also fractured my wrist and am following a similar routine, though I have not tried bouldering yet, I might give it a shot!
I had the same issue and found that consistently doing pushups and floor exercises helped. Start with what you can manage, like knee pushups, and gradually increase as your wrists get stronger. Regular practice, every other day if possible, is crucial. Skipping workouts can quickly lead to a loss of progress.
Sending healing thoughts your way! It may seem like it won’t get better, but it will. My wrist injury, surprisingly, helped me face new fears and improve my ability to ask for help.
You can use grip equipment for support.
Start with wrist mobility exercises like Quadruped Rock Wrist Mobility. Then, strengthen your wrists with light dumbbells (1-2 lbs) using wrist curls and extensions. Build resilience gradually with these exercises and short plank holds.
This happens because adults don’t often support themselves on their wrists. Try gripping dumbbells on the floor to keep your wrists straighter and reduce pressure. Elevated push-ups and planks on a barbell, couch, table, or bench can also help. Wrists are delicate and need time to strengthen and become more flexible.