Variations Of Push-ups To Avoid Wrist Pain
Wrist pain is a problem in exercises in which the load and transitions are localized, such as in the case of push-ups. However, there are variations to get around the trouble. Apply these tips!
Push-ups are exercises that strongly affect the wrists. In fact, the incidence may be higher when the body is unable to do certain practices. Therefore, inconvenience appears and slows down any kind of definitive progress. However, there is a solution associated with bending variations.
The basic exercise involves lying on your stomach and supporting both the palms of the hands and the tiptoes on the floor. In the case of the hands, they should have a larger opening than that marked by the shoulders.
Immediately afterwards, the downward movement is performed – without touching the chest – and up to the starting position. In addition, the possible modifications are diverse.
On the other hand, you must learn to identify the difference between wrist pain due to improper movement or pain due to injury or arthritis, among others. So, if it is a major problem, the action to take is not to change your position, but to go to the doctor for a diagnosis.
Long term consequences
One of the biggest long-term consequences of doing push-ups in pain is tendon damage and inflammation. In this way, if it is not treated within a prudent time, severe chronicity tends to appear.
In addition, permanent irritation of the wrist is a by-product of performing this type of exercise when discomfort is felt. Finally, carpal tunnel syndrome, in which the median nerve is put under excessive pressure, is another difficulty inherent in not taking accurate and timely action.
Position variation
One way to do push-up variations to avoid wrist pain is to change position while exercising. In this sense, some posture alternatives are as follows.
Standing push-ups
Standing push-ups are effective in reducing the load on the wrists, generating a gradual adaptation of all the muscles involved before moving to a higher level of demand. The first of the proposed pump variants should follow this procedure:
- Locate a smooth wall and stand straight with your feet six inches apart.
- Place both palms on the wall farther than shoulder width apart.
- Bend your elbows until your chest is near the wall.
- Return to the starting position without losing the momentum generated.
- Perform 2 sets of 10 repetitions.
Modified pumps on bench
You can use a bench, wall or any other stable object that is about 40 centimeters from the floor. In this way, the inclination of the body will be reduced and the wrists will not be subjected to the usual maximum strain.
Here’s the procedure to follow :
- Stand in front of a horizontal bench.
- Place both palms of the hands on the edge with a separation greater than the shoulders.
- Without moving your hands, take a few steps back so that your legs are straight. The feet should stay on the imaginary line of the shoulders.
- Bend your elbows and lower yourself until your chest is a few inches from the bench. Hold the position for 2 seconds.
- Lift your chest to the starting position.
- Do 2 sets of 8 repetitions.
Pumps with static support
This is one of the more interesting pump variations, as it reduces demand with increasing repositioning times. The only thing that is necessary for its realization is the presence of two gym bars or, failing that, dumbbells.
Perform the exercise like this:
- Position the gymnastic bars at a distance greater than that established by the shoulders.
- Take a barbell in each hand and place your extended legs and the floor in contact with the soles of your feet.
- Bend your elbows and lower your chest to the top of the bars.
- Hold the position for 5 seconds.
- Mark the upward movement to the starting position.
- Perform 2 sets of 8 repetitions.
Variation of the year
You may not be ready to deal with the fatigue that push-ups cause. Therefore, the best way to continue training is to vary the exercise.
In this way, the muscles necessary for the pumps are strengthened for its application with guarantees in the future.
TRX straps
As the name suggests, a TRX system is required to perform this exercise. Its advantage is that the tension to the muscles can be adjusted comfortably.
Now, if you have everything you need and want to get started, then do this:
- Get into position with your gaze forward. The feet should be aligned with the distance from the shoulders.
- With each hand on a handle, extend both arms forward.
- Move your body forward with a lunge step and apply an arm opening. The angle between the torso and the arms should be 90 degrees, that is, in a “T” shaped position.
- Come back to the first position.
- Do 2 sets of 10 reps.
Slamball throw
It is a simple movement with the presence of a Slamball and a wall with a regular surface for the bounce to be comfortable. For its application, the following must be done:
- Stand facing a wall two feet away. Again, the position of the feet should follow the pattern of the shoulders.
- Throw the ball from the chest towards the wall.
- Take the rebound, let the body take the load, and repeat the mechanics of the movement.
- Do 8-10 repetitions.
Sheathing
Planking will work for each of the muscles involved in the core push-ups. However, the difference is that the wrists are not strained during the exercise.
It’s your turn to try by following these steps:
- Set up an exercise mat in any open area.
- Position the body face down, using the forearms for upper support. On the other hand, in the lower area, the legs should be stretched out, and the tips of the feet should be used for support.
- The effort is concentrated on the middle of the body.
- Hold the position for between 25 and 30 seconds.
- Repeat between 5 and 10 times depending on the body’s response.
Tips for relieving wrist pain
In addition to variations of push-ups to avoid wrist pain, a few tips can be followed to make the discomfort more bearable until it subsides. Among the alternatives we find the following:
- Take a few minutes to do daily stretches.
- Soak the handles in lukewarm water.
- Apply sufficient rest to the wrist in the lifting position.
- Take anti-inflammatory medication.
- Use alternating hot and cold therapy.
Correct techniques for pump variations
Variations of push-ups are a great solution for sore wrists. However, to overcome the discomfort, attention should be paid to using correct technique, strengthening the muscles of the forearms and mobility work by flexion-extensions.
If for some reason the recovery time from wrist pain is very long, a doctor should be consulted for a thorough evaluation of the problem.
