What’s up, guys? jeff cavaliere, athleanx . Do you get wrist pain when you do Barbell Curls? Not necessarily dumbbells, but wrist pain when you do Barbell Curls? If you do, I think I can help you especially if you’re getting pain on the inside near the pinkie right here at the base of the wrist when you’re curling. See we have to look at what’s going on to understand why that might be happening, and.
Then i’m going to show you something you might be able to do to help alleviate that. When we curl, the problem is, we’re basically curling with a fixed bar, obviously, if we’re using a straight bar. And this fixed bar forces our hands into a degree of supination that we may not be either able to achieve or comfortable with because in order to get to a straight bar, we have to really get our supination all the way up.
Until it’s flat enough to be able to support a bar. When we use dumbbells, we can kind of cheat that a little bit and have our hands even just a little bit more pronated, k, this direction, so that when we curl, we don’t have to feel that extreme range of motion. Well, what happens there is, if you take a closer look, the extensor carpi ulnaris is a muscle that runs on the backside of our forearm.
And runs through the wrist and attaches to our fifth metacarpal, or our little pinkie bone here. When we pronate our forearm here, it has a nice straight path from here straight through. It gets to run with little tension and torque straight up to its destination right up here, again, on the base of that metacarpal. If we supinate the wrist, though, as we would with a Barbell Curl, now all of a sudden,.
And i have to actually turn because i can’t get there comfortably, and you can see the difference how difficult it is to get a lot of supination there, we now have changed the path of that tendon. You can see that now it doesn’t go straight. Now it kind of angles off at a 30 degree angle. What’s happening there is, now we’re creating torque, and once we have a torqued tendon,.
You’re going to go add tension to it with the bar, and over time if you start curling like that and you don’t have adequate flexibility and mobility in that tendon, you’re going to have problems. So, what can we do about it? You can try to increase your own supination mobility at your wrist. And what you do is, you want to start by putting your elbow in at 90 degrees, and I’ll tell you why in one second, and you grab the area, the meaty area of your wrist.
Below your hand. you don’t want to grab your hand because it’s possible to torque and twist your hand without ever really influencing the true supination at the forearm. So, you grab the meaty area of the wrist here when you’re in this 90 degree position, and you’re just turning and you try to stretch it for about 20 to 30 seconds. You let it go, grab for a little bit more range if you have it, and you turn again. 20 or 30 seconds.
Let it rest, and then do it again if you can grab a little bit more available range. you could even do a little bit of contract/relax where once you’re in this end position, you try to pull your hand back against the resistance for about 5 seconds, and then let it go. And you might find that you can get even a little bit more motion. The next thing you want to do is make sure that you’re not also exacerbating this problem by consciously trying to involve your forearms in your curl. We’ve talked about that before.
How to Fix Wrist Pain Working Out 6 WAYS
What’s up, guys? Jeff Cavaliere, ATHLEANX . Today I want to talk about wrist pain. By far, one of the most common areas that you can suffer from some discomfort, and if you’re trying to lift around it I can tell you this: it’s probably going to make it very difficult, if not impossible.
So what we want to do is, show you some ways that you can fix it depending upon where it is in the first place and then secondly, take some of those more popular exercises that it occurs with and show you what to do about it. So first of all, if I come over here, the thing I want to look at is Where am I feeling the pain when my wrist is moving? Do I get it directly in the wrist, or do I get it more into the forearm here?.
If you’re feeling front side forearm pain, down here, when you’re doing something with your wrist and your wrist is bending back, then likely you’re looking at some sort of a restriction in the tissue and muscles on this side of the forearm, and means that may need to be addressed. One of the easiest and quickest ways you can do that is, if you’re getting that discomfort when you bend your wrist back, it’s probably some flexibility, or mobility issues in those.
Tissues, as i said. So you can take your forearm, put it up against a squat rack, just like this, and find the sore spot. Once I find that sore spot there, then what I want to do is compress it, and then use my wrist to just move it around, and basically floss those muscles up against that. So if I have that tight, sore spot there with compression and I do this even if I just.
Do back and forth with my wrist you can see that those muscles are basically running up and down, contracting, and extending, up and underneath this compressed area. So I get some of that relief in there. You should feel it be a little bit sore, but then when I come out of there and start pressing there should be a little bit of relief. The second most popular area that you’re going to feel some discomfort is actually in the.
Wrist itself, in the carpal bones when i bend my wrist backward. That’s where you’re going to have most of the issues. One of the things you can do there, as I’ve shown before I’ll show you again because it kind of works right away is selfmobilization. So you can take your wrist, and you realize that the radius is going to be longer than the ulna.
The two bones here that make up the forearm. So if this is longer, what we do is take our thumb and our finger, we go right around it. Right above those bones you’ll see there’s a shelf that you can literally rest your fingers in. What you’re going to do is distract the wrist bones themselves by squeezing. When I squeeze here you’ll feel a little distraction.
In other words you’ll create some space between the end of these two bones and the wrist bones themselves. So now with this distraction, realizing that the angle is going to be a little bit upward, because we know that the radius is longer, we do this, we pull this way. So I’m sliding with this finger up, in this direction. So squeeze, and then slide up here.