Section 1.1: The Best Pushup for Wrist Pain Relief

Before diving in, it's important to remember that rehabilitating and strengthening your wrist requires time and patience. Progressing from zero to full strength overnight is unrealistic. This technique is only effective if you commit to consistent practice and improvement. I'll provide a range of exercises to ensure you can start with a modification that feels secure yet challenging for you.

Always consult a healthcare professional if you're uncertain whether the advice here is suitable for your situation, especially if you've had a significant wrist injury or have chronic issues that complicate physical activities.

Before we get into the exercise, let's discuss wrist extension and its importance in enhancing wrist strength. When your palm is facing down, extending the wrist involves moving the hand toward the forearm. This motion is often more restricted and susceptible to injury compared to wrist flexion, emphasizing the need to work on it.

To maximize your chances of success while minimizing the risk of injury, I've linked two excellent warm-up videos below.

This video demonstrates effective strategies to eliminate wrist pain during pushups.

In this video, learn how wrist extension mobility can alleviate discomfort when performing pushups.

Section 1.2: Creative Approaches to Wrist Extension

Feel free to incorporate this routine into your existing workout or perform it as a standalone session. With a focus on proper warm-up techniques and pacing your progress, you'll notice significant improvements in wrist mobility and strength. Aim for two to three sessions each week to start experiencing these benefits in your workouts and daily activities.

1. Wrist Rockers

Application: 12–15 repetitions

Cues: Begin in a quadruped position with wrists rotated and fingers facing you. If you can't achieve the full range of motion initially, that's okay! Start in a pain-free yet challenging position and trust in your progress. Gradually lean back to stretch your wrists and forearms, maintaining pressure on your hands to enhance the stretch. Hold this position for 2–3 seconds before returning to neutral.

2. Pronation and Supination

Application: 12–15 repetitions per side

Cues: Use a hammer and slowly rotate your wrist up and down. Focus on keeping your elbow stable while concentrating on the wrist movement. You can increase the challenge by using a heavier tool or one with a longer handle. If these movements become too easy, they will lose their effectiveness. Remember, if it doesn't challenge you, it won't change you.

3. Featured Exercise: Slanted Pushups

Application: 2–3 sets of 12–15 repetitions

Cues: This standard pushup variation reduces wrist extension strain. If you have slant boards, use them as shown above. If not, place your wrists on a folded towel, weight plate, book, or any sturdy object you can find. The goal is to find an angle that provides enough challenge without being too easy or uncomfortable. As you progress, work on decreasing the angle until your hands are flat on the floor.

For further modifications, consider:

• Knee pushups (reduce wrist pressure)
• Eccentric pushups (focus on the downward phase)
• Knuckle pushups (maintain a more neutral wrist position)
• Spreading your fingers (a yoga technique to alleviate wrist stress)
• Pushups with handles (to keep wrists neutral)

I hope this list inspires you to explore new ways to approach pushups while equipping you with the tools to create a routine tailored to your fitness level and objectives. By starting somewhere and consistently challenging yourself, you'll strengthen your wrists!

In Conclusion,

You no longer need to endure weak or painful wrists. Whether you've suffered a significant injury or deal with chronic discomfort, a simple adjustment to your pushup technique can lead to remarkable changes. By gradually enhancing your wrist extension, you'll develop robust joints capable of handling whatever challenges come your way. Strong wrists are achievable—what's holding you back?