This is a brief post about wrists. Your wrists are good to you, be good to your wrists. If your wrists are hurting, it’s your fault. Not theirs. Stop being a dick to them. As per normal, I’m just going to link to people who are smarter than me. Actually it’s wrist and shoulders… moving on.
This post isn’t really for regular folks, it’s for people who ask more of their bodies. If you’re a regular folk whom happens to have pain from too much time on the computer or other repetitive, sit-on-your-butt work, try this post from the good folks at BoingBoing. And remember to “hold your wrists in a neutral position” while using a keyboard or mouse. That means elevated (flat). Not wresting on the desk or a gel pad. Actively holding up your wrists like a pianist will take care of most simple pain. It will also make you stand like a dinosaur for a while, but you’ll get through it.
For athletes — hand balancers, equilibre, acrobats, aerialists or anyone who asks a more from their wrists:
Start with this forum post. Did you click on it? Those bold-blue words are a link. What? Are you new to the internets? It’s like a series of tubes, invented by Al Gore or some bullshit.
If you’re lazy or in a hurry, the short version is:
Get into a pushup support position on your fists with your hands turned sideways. As you lower into the pushup, allow the wrists to bend outward and your bodyweight to descend upon the back of your wrists and hands. As you ascend out of the pushup, straighten the wrists simultaneously along with the elbows returning back up onto your fist.
– Coach Sommers
And watch this:
But really, that forum is great. Go spend some time there.
That was from Coach Sommers, who has raised a lot of Olympians and has long preached gymnastic training for strength.
As you can imagine, pushing his kids through such rigors he’s also very concerned with keeping them healthy. Thus, the wrist exercises.
I came to his website through this post by Ido Portal (who I was lucky enough to train with last fall). And this excellent post on daily preparation for training.
If you’re lazy, then there is no help for you. Go read that post.
I do all the wrist stuff he lists there, as well as all the shoulder stuff there and on his other post here.
I don’t do the capoeira stuff. Just the shoulder stuff.
The two important shoulder series are here:
And here:
And another great one from Coach Sommers is an exercise called Wall Extensions.
Just as a frame of reference. Ido had us warm up any handbalancing with:
1) 10 dorsal pushups
2) 10 finger-tip pushups, elbows in. The fingers should “gather” the ground actively, not passively resting on your fingertips.
3) 10 wrist pushups
4) 10 “first knuckle” pushups. That’s just a pushup where your elbows are locked (they never bend during the exercise) the thumb stays off the ground and you push the palm off the ground until vertical while leaving the fingers flat. Push into the knuckle behind the index finger. Don’t let your thumb touch the ground. Lower back down to your palm. Never let your thumb touch the ground. It’s only a movement in your hand, not your arms. The elbows stay locked, the inside of the elbow angled toward the wall in front of you (like you’re doing a handstand).
Why should you listen to Ido? Because Ido is an unbelievable badass!
OK. That’s the short version. Now go do wrist pushups!
-UglyElf
