Push-ups are exercises that heavily affect the wrists. In fact, the incidence can be higher when the body is not in a position for certain practices. Consequently, the annoyances appear and slow down any kind of definite progress. However, there is a solution associated with flexing variations.
The basic exercise consists of lying on your stomach and supporting both the palms of the hands and the tips of the feet on the floor. In the case of the hands, they should have a larger opening than the shoulders.
Immediately afterwards, the descending movement is carried out —without sticking the chest— and ascending to the starting position. Also, the possible modifications are diverse.
On the other hand, you must learn to identify the difference between wrist pain due to poor movement or pain due to injuries or arthritis, among others. Thus, if it is a major problem, the measure to take is not to change 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 period, severe chronicity tends to appear.
In addition, permanent irritation to the wrist is an effect derived from performing this type of exercise when discomfort is perceived. Finally, carpal tunnel syndrome, in which the median nerve is under excessive pressure, is another of its own difficulties for not taking accurate and timely measures.
Variation of position
One of the ways to do push-up variations to avoid wrist pain is with the changes of position that the body supports during exercise. In this sense, some posture alternatives are the following.
Standing push-ups
Standing push-ups are effective so that the load on the wrists is reduced, generating a gradual adaptation of all the muscles involved before moving to a higher level of demand. The first of the proposed push-up variations should follow this procedure:
Locate a smooth wall and stand straight 6 inches apart.
Place both palms on the wall more than shoulder-width apart.
Bend your elbows until your chest is close to the wall.
Return to the starting position without losing the momentum generated.
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