Following up on my last post—and the wonderful, thought-provoking conversations that followed—here are a few suggestions for managing wrist discomfort during your exercise routine or Pilates class.
The plank and four-point kneeling positions are common in most mat-based exercises, but for many, they can quickly lead to discomfort and even lingering strain. It’s important to remember that, unlike our knees, our hands aren’t naturally designed to bear weight. While knees have evolved with structures like the meniscus and cartilage to absorb impact, our wrists are made up of many small bones, ligaments, and tendons. Supporting yourself in these positions requires wrist extension and strength, both of which need regular practice and commitment.
Here’s a short checklist to help you find more comfort on the mat:
1. Weight Distribution: During hands-and-knees exercises, about 85% of your weight tends to pass through the inside heel of your hand. To reduce strain on your upper body, try shifting your hips back slightly, allowing more weight to be supported by your lower limbs.
2. Body Connection: Our bodies are interconnected. Limited mobility in your thoracic spine can affect your shoulders, which in turn impacts forearm rotation and how weight is distributed through your hands. Continue working on spinal and shoulder mobility exercises to address this.
3. Core Engagement: A strong core is essential in the four-point kneeling position. Engaging your core prevents your spine from sagging and reduces strain on your shoulders. Focus on lengthening through your collarbones and actively engaging your core to better distribute the load.
Here are a few exercises you can incorporate to help:
• Prayer Position: Bring your hands together in front of your nose and slowly slide them downward while keeping your elbows close. Stop when you feel a stretch, but make sure your hands don’t separate. I often do this exercise when I’m stuck in standstill traffic, along with alphabutt (feel free to ask!).
• Wrist Circles: Perform simple wrist circles throughout the day to maintain circulation and mobility.
• Weight-Bearing Exercises: Strengthen wrists by starting on hands and knees, spreading fingertips wide, and pressing the little finger into the floor. Progress with rocking motions, downward dogs, or superman-style movements.
Modifications
• Yoga Blocks: Place them under your hands to elevate the front of your body, transferring weight to your lower body and relieving pressure on your wrists.
• Dumbbells: Hold them in a portrait position, palms facing each other, for a more neutral wrist alignment.
• Fist or Forearm Position: Experiment with these. Placing a small wedge under the heel of your hands can improve wrist extension.
And there is always the option of doing something else altogether! Especially if you have an injury, joint degeneration, or inflammation. There are always modifications or other exercises you can do before joining back in with the next movement. Please always ask.
I would love to hear if these suggestions help you. Please do leave a comment below, email me, or share your experience in class.
Movement and joy,
Sophie x
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