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Tips for Performing Planks Without Straining Your Wrists

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If one method doesn’t work, try another approach.

While the aim of core-strengthening workouts such as push-ups and planks is to strengthen the core muscles, they can also place significant strain on your wrists. Even though these exercises seem straightforward, they require a considerable amount of wrist strength to support your body weight. While this may not be an issue for many individuals, it can be extremely painful for those with conditions like arthritis. Nevertheless, it is important to incorporate planks into your routine, so let’s explore alternative techniques.

If the wrist discomfort is isolated and the rest of your arm feels okay, you can try a different plank variation by positioning yourself on your elbows. Lie down in the usual plank position but with your elbows directly under your shoulders to provide support. Maintain a flat back and raise yourself using your feet or knees. Hold this position for 30 seconds to a minute, focusing on your breathing, and then take a break.

You can also modify a push-up using this same elbow-supported position. Start by lowering your chest towards the ground while keeping your elbows close to your body and squeezing your shoulder blades. Push back up using your elbows and feet, and repeat the movement.

Credit: Unsplash

If you prefer not to use your arms for support, you can engage your core by lying on your back. Grab a pair of free weights, lie down, extend your arms sideways, and bend your knees at a 90-degree angle. Maintain a 90-degree angle at your elbows and push the weights upward without locking your elbows, then lower them back down slowly.

Remember, there are multiple approaches to activating a specific muscle group. It is crucial to pay attention to your body’s signals and effectively manage the force and pressure applied.

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