When doing a high plank or push-up, you should feel the burn in your abdominals, chest, shoulders and arms, not your wrists. — Photos: REVATHI MURUGAPPAN/The Star
Are you one of many who experiences wrist pain or discomfort every time you get on all fours, i.e. with your hands, knees and feet on the ground?
If so, there are many possible reasons for it.
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1a) Start on all fours, with your knees and hands on the floor. Or you can sit comfortably with a straight back, on your shins. Place your hands directly below the shoulders, with weight evenly distributed over the heel of the hands, palms and fingers. Your index fingers should point forward and form a seven with the thumbs.
1b) Exhale and start leaning the shoulders forward past the wrist. Only go as far as it feels comfortable, hold for 10 seconds, then return to the original position. Do two or three repetitions.
2a) Turn your hands so that your fingers are pointing back toward the knees, keeping the palms below the shoulders.
2b) Slowly lean the shoulders backwards so that you start feeling a stretch in your forearms. Stop when the intensity of the stretch is enough for you, hold for 10 seconds, then return to the original position. Do two or three repetitions.
3) Flip your palms so that the top of your hands are on the floor and fingers are pointing back. Lean forward until you feel a stretch in front of your forearms. Stop when you feel the stretch, hold for 10 seconds, then return to the original position. Do two or three repetitions.
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