How can you modify plank exercises for people with wrist pain?

A modified (easier to start) version of this plank is placing the forearms on a wall. Increasing the distance of the feet from the wall will increase the difficulty of the exercise. As stated above, engage the core muscles (think "corset") and maintain a straight line from head to toes.

One of the most common ways to reduce wrist pain is by distributing the weight evenly around the hand as much as possible. With your hands on the Mat, such as in a Push-Up or Plank position, aim to disperse your body weight throughout your fingers so that you are not putting too much pressure on your wrists. Engaging our lumbrical muscles, cup your hand to create a hollow space beneath your palms. The co-contraction of both the arm and hand muscles increases your strength and provides extra support. You can also find ways to engage your shoulder muscles so that less weight bears on your hands.

The forearms are a great alternative to placing any weight on the hands when performing the plank exercises. it also provides great stability to the body and allows most people to perform the exercises with little or no discomfort on the wrists.

1. Perform plank on forearms instead of hands, elbows below shoulders, forearms flat, palms down. Reduces wrist strain, engages core effectively. 2. Make fists instead of flat palms. Maintains neutral wrist position, reduces wrist pain risk. Position knuckles down, elbows below shoulders. 3. Use yoga blocks or push-up bars as pop-ups to elevate hands. Reduces wrist extension angle, lessens wrist pressure. Experiment with different heights for comfort and form.

Use a large exercise ball (Swiss ball) and lean on forearms and hold the plank position on the ball. Additional benefit: you will have to use the stabilizing oblique muscle of the abs to prevent from tipping to the side. Better plank version with no wrist pain - win, win :)

Using a prop like a towel or a pair of dumbbells is another way to reduce pressure on the wrists. You can also use a stability ball which will also increase the intensity of the exercise.

Using a TRX is another great way to modify a plank. Stand facing away from the anchor point. Place forearms in the foot cradles. Keep your elbows in line with your shoulders. Keeping a right stomach and hip-width stance step back toward the anchor point. The closer you are to the ground the harder it will. Like the stability ball this adds an extra component of balance.

You can also look at changing the plank to a side plank exercise. This way the pressure is on a single forearm and reducing the need to put pressure on their wrists.

Always listen to you body! Sometimes learning what your body is trying to tell you takes some practice. Take note of how you are feeling and pay attention to any patterns you notice. There is a difference between bad pain (sharp/shooting) and muscular fatigue or the soreness you feel a few days after a workout (Delayed Onset Muscle Soreness.) If you feel "bad" pain or aren't sure if it is or not; STOP and MODIFY. There is nothing wrong with modifying and be careful.

Try not to push past what your body is tryng to tell you. If you have any sharp pain while doing the exercise, it is your body's way of telling you to stop! If you feel the pain afterwards notice how long it lasts and the intensity of it.

Knuckle down and shorten your length of time. By using knuckles instead of open fingers and shortening the length of time, you can strengthen your wrists slowly . Start with just a few seconds and add a few more each day, stopping of course if you feel discomfort.

Often, pushing through discomfort isn't the solution. When a client experiences wrist pain, it's crucial to explore alternative exercises that effectively engage the core without exacerbating the issue. Incorporating movements like the Deadbug, Russian Twist, and Glute Bridge can provide effective alternatives. Once the pain has settled you can slowly incorporate light loading of the wrists to build the clients confidence.

I agree with using knuckles and avoiding palmar flexion. This can also be done grasping dumbbells. If there is general core weakness you may start with knees on floor as you hold plank. Listen to your body and finish well within pain threshold avoiding injury. Build up slowly.

Using TRX, maintain the straight body plank position when performing standing row and chest press movements. Controlling the resistance by changing body angle with the floor.

Modifying plank exercises to reduce wrist strain while strengthening the core and upper body can help. Patients can execute a forearm plank by resting on their forearms with elbows below their shoulders. This position engages the core and lowers wrist tension. Encourage patients to create fists instead of placing palms flat on the ground. Elevated Plank: This lowers wrist extension angle and pain. Neutral Grip Plank, Reducing wrist joint stress helps lessen wrist discomfort. For slight discomfort during plank workouts, wrist wraps or braces can aid. Timely Assessment and periodic modification of exercise parameters is always essential