You, Your Wrists and Your Chiropractor
By Gary Picariello
A lot of activities can create pain in the wrists, including excessive typing, writing and even falling down on your hands. To what extent chiropractic treatment can effectively address nerve and/or tendon damage is something your care provider can decide. But something you can do is focus on building and maintianing good wrist strength. Whether you want to lift heavy weight or light, perform dozens of reps or just a few (or just deal with the rigors of doing your job), you need wrist strength.
It’s All About the Grip
When lifting, you need a strong grip and strong wrist strength to maintain good form while holding the bar (and all the weight that goes with it). Whatever your interests, wrist exercises are the key to your workout regimen. Thus, the key to positive gains in wrist exercises isn’t weight, it'ss all about form and repetitions.
Grip Improvement - Of course you can spend upwards of $40 or more for a hand-gripper but you can get the same workout by squeezing a rubber ball. A simple rubber ball of the type used for handball or racquetball is sufficient. Not convinced? Try 3 sets of 70 reps for each hand and then try to hold a cup of coffee. That is if you can even pick up the coffee pot to pour. Warning: Make sure it's cold coffee.
Wrist Curls - Performed with either a barbell or dumbbells. Again, it’s not so much the weight as it is the reps. Rest your forearms on your thighs with your hands on your knees (palms up). Curl/raise the bar up and down. You can reverse your palms (down) and this way you workout the top and bottom of your forearms as well, while at the same time improving your grip and wrist strength.
At a minimum, do 4 sets x 30 reps per hand/wrist.
Wrist wraps are always a good idea when lifting but they may actually restrict your movement while performing wrist curls so you can get by without them in this particular instance. However for everything else done in the gym, using wrist wraps on a regular basis provides additional support to the forearm.
Strong wrists help you maintain good form while lifting and even typing. If you are experiencing wrist and hand pain, speak with your chiropractor but consider being proactive as well by building up your wrist strength.