Pushups are a fantastic full-body exercise, but wrist pain can be a significant hindrance for many. Understanding the underlying causes of this discomfort is crucial. Often, wrist pain during pushups stems from inadequate wrist mobility or strength. Fortunately, integrating specific drills into your routine can alleviate discomfort and improve your overall pushup experience.
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The Forearm And Wrist Mobility Drill
One effective drill to counter wrist pain during pushups involves enhancing forearm and wrist mobility. Begin kneeling, placing your palms flat on the ground, fingers pointing towards your knees. Gradually lean forward, maintaining palm contact, until you sense a gentle stretch in your forearms and wrists. Hold this position for 15-30 seconds, then relax and shake your wrists. Repeat this stretch for 3-5 sets, gradually extending the duration as your flexibility progresses.
The Wrist Extension Stretch
Another beneficial drill is the wrist extension stretch. Start on all fours, palms on the ground, with fingers pointing towards you. Slowly shift back, sitting on your heels while keeping your palms flat and elbows extended. Hold this pose for 20-30 seconds, feeling the stretch in your wrists. Perform multiple sets, ensuring proper form and deep breathing throughout the stretch.
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Strengthening Exercises For Resilient Wrists
Incorporating wrist-strengthening exercises can fortify the muscles and tendons around your wrists, reducing strain during pushups. Wrist curls with light dumbbells or resistance bands effectively build wrist strength and stability. Gradually increase resistance as your wrists become stronger, fostering resilience against discomfort.
Refining Pushup Form
Proper pushup form is pivotal. Ensure your hands are slightly wider than shoulder-width apart, distributing weight evenly through palms and fingers. Experiment with alternative hand placements like using pushup bars or adopting a fist position to alleviate wrist strain by altering wrist angles.