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Hand Job. Now that I have your attention, let's talk about HOW your hands are doing their jobs. More specifically how they are handling weight distribution in exercises like planks, pushups, handstands, cat/cows and any other time the palms are planted on a surface. Tag someone who does these exercises or someone with wrist pain. This information is likely to help decrease wrist pain associated with doing these exercises.
In the image on the right, you will see that the hand is relaxed. The fingers are slightly bent and only the fingertips are making contact with the ground. This position places more stress on the wrist. Try it out for yourself and feel the difference. Relax the hand and get into a pushup position. Now lean forward a bit and pay attention to how it feels in the wrist.
In the image on the left, the hand is active. The fingers are reaching long, and are really pressing down into the ground. Try this one out right after the relaxed version and lean forward once again. Note the difference in the stress on the wrist. You can also apply a slight torque with the hands to make more tension up through the arm. Do this by twisting the hand like you are trying to open a jar lid. You will not actually move the hand at all but the torque will create more tension.
A little added gem is that when you are in these positions, pay attention to your elbows. Add a little micro-bend in the elbows so you aren’t hyperextending. It won’t even be a visible bend. Just enough to keep you from collapsing your weight into the joint. Keeping the muscles active will be better for your joints and will give you more bang for your exercise buck!
Written by Katie Goss @MoveUKatie
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