Pure Barre: Easing your wrists into a plank.
Emily’s wrist is at an end range, about 90 degrees.
I remember back to when I first started Pure Barre. My wrists were sore and my body needed time to adapt to plank and push up postures. This is normal. Prolonged wrist extension at 90 degrees requires not only normal bony alignment, but strength in the muscles of the forearm, wrist and fingers.
Normal bony alignment of the wrist allows for 90 degrees of wrist extension, however not all of us have normal alignment. The slant of the radius in some individuals is steeper in slope due to genetics. Other people who have a history of impact to the wrist (gymnasts) can build up bony growth that limits motion. In non-gymnasts, many of us develop osteoarthritis of the wrist that also limits range of motion.
It is particularly difficult to correct shoulder posture in the front plank. Try to focus on the position of your shoulder in your next class. During a front plank, the pectoralis is fighting gravity and pulling the humerus and scapula forward. If this pull is not counterbalanced with a strong serratus anterior and trapezius, the scapula will tilt away from the body. You can see the border of the scapula moving away from the body in the photo below.
Emily’s wrist is not at an end range when she uses a support.
If you have been working hard at Pure Barre and continue to be limited in your wrist range of motion, this may be something that is modifiable with joint range exercises and strengthening. However, it may also be related to your body's unique bone structure, your history of various fitness activities or other medical conditions. If you are not sure why your wrists are hurting and want to learn more, we can evaluate your wrists and let you know what is causing pain or limitation.
You can also make easy modifications. For instance, you can wrap up a small wash cloth and place it under the heel of your hand. This will allow you to wedge the wrist and prevent it from going to its end range of motion. This is important if you are having pain in the wrist or if you know that you have arthritis of the wrist.
Remember that your shoulders should be aligned over your wrists, not your fingertips. If your shoulder is over the fingertips then your wrist will be stretched further past it’s normal limit.
Always check in with your instructor for posture modifications and advice. Enjoy class and let us know if you need any help figuring out what to do about wrist pain: strengthen, mobilize, adapt or compensate for a bony alignment - so you can continue the PB classes you love.
Ann & Jesse
This blog is not intended as medical or professional advice. The information provided is for educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Any exercise has potential to cause injury or pain if it is incorrectly done or is not the right exercise for an individual’s medical or physical problems. You should consult with a physical therapist or medical provider for individualized advice.
Emily and Leah work on their wrist posture and planks together :)
