Wrist Pain When Doing Push-Ups?
The wrist is one of the most vulnerable parts of your body. You need to make sure that it doesn’t get injured while performing any type of exercise. If you are not careful, you may suffer from wrist injury or even worse. There are many types of injuries which could occur during pushing exercises such as sprains, strains, tears and other kinds of fractures.
There are several ways to prevent wrist injury while doing push-ups. One of them is using proper wrist support. For example, you can use a strap around your arm or you can wear a brace around your forearm. Other options include wearing elastic bands around your fingers or wrapping bandages around your hand and then tying it tightly with string. All these methods will provide adequate protection against wrist injuries while performing push-ups.
However, there are some cases where using wrist support is not enough. For instance, if you have a condition called carpal tunnel syndrome. Carpal tunnel syndrome occurs due to repetitive stress on the tendons and ligaments of the wrist joint. The symptoms of carpal tunnel syndrome include numbness or tingling in your hands and/or fingers, trouble moving your thumbs or forearms forward or backward, difficulty gripping objects like keys or coins properly and finally weakness in your wrists. If you are experiencing symptoms like these, then you probably should not do push-ups or other exercises which can worsen your condition.
How to Perform Push-Ups in a Proper Way?
So, now that you have read all of the above information about push-ups, you must be wondering how to perform them in a proper way.
Before starting with the execution of any push-up exercise, you must make sure that you are in a suitable location. This means that you should not be performing push-ups on a surface which can cause your wrists or palms to bend. For example, you shouldn’t do push-ups on a sidewalk since it will put a lot of stress on your hands and wrists.
Once you have chosen a suitable location, you can get started with the push-ups.
While getting into the starting position, you need to pay special attention to your wrist placement. Ideally, your wrists should not be at a 90-degree angle but instead they should form an angle of around 30 to 40 degrees with the floor.
Furthermore, your arms must be completely straight when doing a push-up and they should remain straight when moving toward the floor and lifting back up.
Your legs should remain straight when doing a push-up as well. You should also keep your head in a neutral position during the exercise which means that you shouldn’t look up or down at a steep angle but instead keep your head in a more natural position.
It is very important that you do not bend your elbows during a push-up. Bending your elbows is considered to be an incorrect form and it can cause pain or injury, especially in your elbow joint.
When doing a push-up, you should squeeze your abs to prevent your back from bending and also keep it aligned.
You may choose whether or not to clench your glutes during a push-up but this is not something that you should focus on since the glutes do not really move when doing a push-up.
You should not move too fast or too slow when doing a push-up. The whole point of this exercise is to provide resistance to your chest muscles and your front deltoids while holding a correct form.
If you want to add some spice to your push-ups, you can spread out your arms a little bit wider than usual and hold them in that position for the entire duration of the exercise. This will put more emphasis on your chest muscles and shoulders. You can also raise your legs a few inches from the floor so that your weight is supported on your arms and your feet, this position is more difficult to hold for an extended period of time. Finally, you can put a little bit of weight on your upper back by arching it just a little bit backwards. You should not overdo any of these variations since they can lead to injury if done incorrectly.
How to Modify a Push-Up to Suit Your Needs?
As you probably know by now, push-ups are one of the best bodyweight exercises for strengthening your chest, front shoulder and arm muscles. There is a reason why soldiers are often ordered to do push-ups as a punishment or to test their endurance.
Push-ups also benefit your core and your entire body to some degree. As far as bodyweight exercises go, push-ups are king. However, not everyone can do a standard push-up no matter how hard they try. There are some people who have physical limitations such as a congenital birth defect or an illness that affects the body’s ability to perform a push-up.
Furthermore, some people may be physically capable of doing a push-up but are at a disadvantage due to their age or gender. For example, due to a hormone imbalance, women tend to build muscle more slowly than men and they may never be as strong.
Finally, some people may be very strong in comparison to their body weight but due to a lack of upper body strength, they are not capable of doing a standard push-up. For example, a person may be very strong and muscular all over but due to living a sedentary lifestyle they may find it difficult to even perform a bodyweight squat!
Fortunately, even if you are in any one of the above categories, there is a way for you to do modified push-ups that will suit your strength and skill level while working out your chest muscles.
In order to do a proper modified push-up that will suit you, you need to do the following:
You should begin by getting into the push-up position and then make your way down to the floor while keeping your elbows tucked in close to your body. This will prevent unnecessary strain on your joints and keep your form as close to perfect as possible.
Move forward and backward to get into the right position before you begin your push-ups. It is a good idea to do a couple of warm up sets before doing your modified push-ups.
Place your hands slightly closer together than you would if you were doing a standard push-up. This will place more emphasis on your triceps and make the exercise slightly easier for your chest muscles.
When you perform the exercise, move with a steady and controlled motion.
Do not jump or use any fast movements.
Keep your elbows tucked in close to your body the entire time and do not let them flare out to the sides of your body.
It is important that you keep your body straight at all times and do not allow your hips to sag down or lift up off the floor.
Perform each push-up slowly and with good form and then take a short rest before doing the next one.
Always keep in mind that this is a modified exercise and you should never overdo it. Stop if you feel any pain or if you feel like you are going to strain a muscle.
Tips for Doing Your Modified Push-Ups
Warm up for at least five minutes before doing your modified push-ups. This will help prevent injury and get your muscles ready to work.
Do not try to rush through the exercise. Take your time and perform each push-up correctly.
Stop the exercise if you feel pain in your wrists or any other joint. This is a sign that you should stop for a while and let your body heal before trying again.
These push-ups can easily be combined with others to create an entire workout routine. However, if you are a beginner or are unsure of your physical condition, you should start with these in order to get a feel for what is the best way for you to exercise.
If you feel that you can easily do more than twenty modified push-ups during your workout then you should increase the number of reps that you are doing. However, if you feel that even five modified push-ups is too much, then stick with that number until your fitness level improves.
Tips to Make Your Modified Push-Ups Easier
If you are just not strong enough to do a single modified push-up yet, then do not worry about it. We have provided a few tips below which can help you to build up the strength in your arms and chest until you are ready to give this exercise another go.
Begin by using your knees to drop down low enough that your elbows are bent at a 90 degree angle. Keeping your elbows tucked in and close to the sides of your body, use your arms to bring your torso up until your elbows are straight.
Keep your abs tight and your back straight. This is very important, so do not let your back sag or curl inward as you are performing the exercise.
Do not lower yourself down onto your knees yet. Instead, keep your knees straight and try to lower yourself down slowly. You may not be able to reach the floor right away, but that is okay. Just keep practicing and you will improve your strength and endurance in no time at all.
Do not try to rush through your exercises. You are only cheating yourself if you try to push yourself too hard or do too many repetitions before your muscles are properly warmed up. Always take your time and never attempt to do more than you can handle in a single set.
Keep these tips in mind as you work your way up to doing a single modified push-up on your own. If you ever feel any pain in your elbows or chest, stop immediately and take a short break before trying again. It takes some people longer than others to build up the strength and endurance to do even one modified push-up. Do not get discouraged if it takes you a while to achieve this goal. Just keep practicing and you will get there eventually.
Sources & references used in this article:
High-speed video analysis of wing-snapping in two manakin clades (Pipridae: Aves) by KS Bostwick, RO Prum – Journal of Experimental Biology, 2003 – jeb.biologists.org
Watching Pumping Iron Watch The Video–3: 48 by ASBT Day – gymrat18.rssing.com
Do the locomotion: obstinate avatars, dehiscent performances, and the rise of the comedic video game by IB Jones – The Velvet Light Trap, 2016 – utexaspressjournals.org
Rotation compensation and image stabilization system by RJ Dunki-Jacobs, FB Metting III, S Luanava – US Patent 7,783,133, 2010 – Google Patents