Wrist Conditioning

[Daniel_W]

recently i've felt like a pain in my wrists, not so much in my front handsprings but more in my roundoff and i just wondered after talking to a few people whether there is a way i can make my wrists stronger, not found a way yet so ye could anyone help?

[zambri]

so many jokes are going to be made about this



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[del]

wrist curls/reverse wrist curls,
practicing handstands so u get used to the pressure on ur wrists
stretch ur wrists before u trick etc
n as far as im aware fapping is also a TT proven technique

[Anima]

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This.

[anfeyd]

Sledgehammer.

Pain is probably a result of not doing it right though, or already having something wrong with your wrists.

[Daniel_W]

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already do that i'll try some of the others thanks and it's only recently in the past week they have started hurting, and i've been doing then for months so i thought strengthening would help i guess

[Ashtar]

Chinups and deadlifts, traction the wrist by pulling!

[joepaxton]

You can do press ups with one hand on a firm ball and one on the floor, the instability will help to improve the strength

[Ashtar]

Wouldn't it moreso improve wrist stability?

[joepaxton]

It would.....but to improve wrist stability your must improve strength. They will both come hand in hand

[TKD_Andy]

just do a fuckload of handstands and roundoffs.

[vasek]

just do a fuckload of handstands and roundoffs.

why would u do that? then his wrists are going to have more problems, just as i did, i was doing front springs and hurt my wrist then after i tried to do handstands and somethin like that - it got worst, wat i do now is NOT do handsprings etc. but i take dumbells and workout using only the wrist movement..it helps build strength

[del]

what so u dont handspring at all now? if hes sprained his wrists or injured them hes gonna have to let them rest and heal first. Conditioning with weights is good for building strength but hes eventually gonna have to DO the actual move so his wrists can actually get used to it.

[Meegz]

i have the same problem. i'm not sure if you've got what i've got, but its tendonitis caused by overusing a joint without having enough strength to support the joint. The ball exercise sounds like a good one. I use dumbells for wrist curls and that seems to help a lot.
Do you train only a couple times a week? That can make it worse since your wrist doesnt really build strength consistently.
Do you also get ganglion cysts when you really overdo it? I get em once in a while, but they're not anything to worry about.
Try strengthening your wrist every day with weights or whatever exercise you choose and see if that helps.

[Skippy]

Although I am not aware if they have a direct correlation with wrist conditioning, I know after a short while of doing heavy bench pressing any pains in my wrist went away, my wrists used to ache me all the time.

[twist]

holding handstands on the wall for a minute or so
i think would help strengthen em

[Ashtar]

Hey guys, a lot of people say not to do biceps curls (or reverse) because chins/pulls work them fine... however they work the wrists too... in a way that chins/pulls do not.

Similarly, even if you don't do curls, couldn't you do wrist curls (+reverse) to strengthen that and get mega-forearms?

Heavy pulling does build forearms, with a focus on wrist flexors, but there are other muscles besides those in there.

Big veiny forearms would mean you could possibly put catheters in there instead of in your elbow. This is better because you have more mobility and can defend from attacks of feces-throwing patients.
It would.....but to improve wrist stability your must improve strength. They will both come hand in handDo you mean to improve wrist strength you must improve stability?

Anyway I like your ball idea, but mostly because I like the position the hand takes when clutching a ball like that, it's like a claw or something, it's cool and seems more natural and easy on the palm/wrist than doing it flat or even on paralettes would.

Even though flat-palm is natural for flat-terrain, traditionally our terrain wasn't flat it was a bunch of muddy grass and shit so we probably would have shoved our fingertips into it.

[Sudrunk Monkey]

Finger Climbs.

Grab a pole, extend your arm up, and lift the staff with your fingers until your hand reaches the bottom of the pole. Then meticulously climb back up the staff, keeping tension in the fingers, and then do it again. 3 sets of 8. It does wonders.

[Ashtar]

That'd be hand conditioning not wrist conditioning. Mainly in the muscles which bring the pinky/thumb together/apart, and those are in the hand itself not the wrist. Still a good move though.

[zambri]

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[Ashtar]

Dude, you're lying, you can't just do it off the bat without stimulus. Here you go:
http://www.kakukuri.com/2005.9.10.17%20023.jpg
Look at that girl on the left wearing the red shirt! I think she is beautiful.
their left not ours
To keep on topic guys, I think hitting a heavy bag, or else hitting hard things while wearing a glove, I bet it conditions the wrist! Or maybe doing fist pushups wearing gloves. That's how Ippo gets up when he gets knocked down.

[Daniel_W]

i tried a backhandspring on floor after like 2 my arms kept collapsing =(

[Casper]

so many jokes are going to be made about this



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oh yes!!!

[Silthanas]

Guys! Doing more of the same stuff that stressed his wrist in the first place will not make it stronger! Holding handstands does NOT directly strengthen the wrist. You must do a large amount of targeted strengthening exercises for the hand and forearm.
Trust me, I've been through over half a decade of wrist pain, and I've come out of it with stronger wrists.
Stretching is good, wrist circles are good, ART (holding the muscle at the top of the forearm -or working up to the base- and stretching) is good.

The key is to get mobility and strength in there. I've experimented with isometric exercises, power putty, and those gyroscope balls. They've all worked well (especially the gyroscope ball). The best isometric exercise I've found is opening your hand as wide as you can... and fisting as tight as you can. But I don't know exactly where your wrist hurts, so more information would help narrow down the best exercises for you.

One cheap and very effective method I've found is to crush newspapers. Kid you not, this low tech solution works wonders when done CONSISTENTLY. Unfurl a newspaper (you can start with half a sheet and make it harder by using bigger sheets, or multiple sheet) and grab it in a corner and start crunching it and pulling it into your fist using only your fingers and hand muscles. Keep compressing away until the entire thing is balled up in your hand, no cheating!
Do this every day (up to sets of ten reps might be a good goal).

[Torre]

Handstands and handhops worked for me.

[Ashtar]

Sometimes the body just recovers on its own. An injury received from a handspring probably won't get rehab'd by doing handstand hops. That could be prehab against future injuries possibly. I think traction or bending the wrist the opposite direction could help.

[toolsteel]

I found that rolling my hands when jumping rope work quite well as rehab, and then using dumbbells, then moving back to handstands and stuff. I think its smarter to take recovery slow.

[Ashtar]

Hm, weighted jump rope handles maybe?