WRIST INJURIES AND SOLUTIONS.
Got wrist problems? Is bench pressing painful in the wrist area during the workout, and for days afterward? Are bicep and triceps training moves causing you cramps behind and above the hand and on the outer and inner wrist because your wrist connective joints are rather thin and stringy?
Try doing priority barbell wrist curls, and reverse wrist curls off the end of a padded bench to toughen the ligaments naturally these should be done with comfortable resistance of at least 8-12 reps allowing free flowing flexibility of the wrist joint articulation.This in effect should be your first priority called strengthening your weak bodypart link. These training actions will reinforce ligament tensile strength at the wrist carpal zone connective area far better than a grip master machine or hand springs. They also will bulk out your pronator/supinator forearm muscles giving you a better bicep reactive curling base along with more effective tricep stability.
Many trainers who bench press with sizable poundages incur or feel wrist strains. On the bench there is a secret that all the world's greatest bench pressers know. None of them let the bar roll back in their hands which over stretches the wrists and tendons that pronate (bend the wrist inward) the forearm. And jam the tendons that supinate the forearm (bend the wrist backwards). They lay the bar across the meaty part of the hand between the bottom of the thumb gut and on top of the outer heel of the hand. In this type of grip support it's bone on bone dealing with pressure on carpals which lay on the radius and ulnar forearm bones in this position. In other words the ligaments and tendons aren't getting any real (excessive) stress when you bench. And is a very stable support powerbase.
Nutrient fortification also is critical for proper wrist structure and joint articulation and can be provided by adding some calcium and supporting chelated minerals along with flaxseed oil to your diet...while getting a bit more sunlight when you can. Bones that train need minerals that strain, while being backed up for absorption by Vitamin D and joint lubricators like flaxseed oil. Plus B-Complex (with C) vitamins are crucial to your connective tissue synthesis (collagen).
If you're experiencing definitive chronic wrist problems you should see a medical orthopedic specialist to check for structural anomalies or micro trauma syndromes in this area. And gain correct diagnosis with proper therapy advice standards and supervision. But if the weakness is just from natural disuse and lack of training conditioning generally, try using the specialize e-z curl bar for triceps and biceps. Until you gain a finer wrist stability from training and conditioning especially for it.
When using the e-z curl bar for bicep/tricep training hold it on the bend that allows the action in bi and tri not to twist your wrist ligaments and tendons, over stressing them. Use the e-z bar only until proper tensile strength and flexibility is built into the wrist area. And you can again return to doing traditional bi/tri movements. Do 4 sets for each muscle. Start with 10 reps, in the following two sets add 10 lbs to each. On the forth set. Drop off 40 lbs and pump 15 real fast. Now this is important. When you end each set of curls don't stop. Bend over and row the bar to your waist about six more reps. Do this once and you will understand why.
On the lying tricep when the move becomes impossible don't stop. Just lay the bar on your chest and press 6 more reps. E-Z bars take stress off the bicep to some degree but it's better than nothing. E-Z bars are excellent for triceps however. After about 6 weeks of this do supersets. Bicep set than no rest triceps set Bi again, tri again etc.
The pump with amaze you so will the growth. Another way to subvert wrist problems is to use Nautilus arm machines in the same way I just described.
Many hardcore free weight trainers hate these machines but they work real well. Nautilus models and they kill on command while being wrist tendon friendly.
Wrist pain can put almost anyone out of commission, considering how often most people use their hands and wrists each day. It is for this reason that taking care of the wrist muscles usually is important to the majority of people. Some of the most common injuries to wrists include tendonitis, strains, and carpal tunnel syndrome.
Tendonitis causes inflammation in one or more of the tendons that surround the wrist. Symptoms include swelling and pain in the area where the muscle attaches to the bone, and the issue usually is diagnosed by a doctor following an examination. The most common way of treating this irritation of the wrist muscles is by putting it in a cast to allow the area to rest and the swelling to decrease. Ice and medications that reduce inflammation are popular methods of eliminating the pain as much as possible, but some stubborn cases usually require surgery.
A strain can result from either overstretching the wrist muscles or completely tearing them, as in more serious cases. When due to overuse, the issue typically is called a repetitive strain injury, since it usually results from using it in the same position too often. This typically occurs among computer users, musicians, and frequent exercisers. Holding a computer mouse, instrument, or weights correctly can help prevent strain, as can keeping the hands and wrists relaxed as much as possible. Physical therapy and surgery sometimes are required in cases that are not remedied by stretching the wrists out before and after activities.
Carpal tunnel syndrome is another common injury that can occur by keeping the wrists in the same position for several hours everyday. With this type of injury, a nerve is pinched due to extra pressure which can be caused by incorrect posture at the computer, weightlifting, or sports that require use of a racket. Common symptoms include tingling, numbness, and pain in the hand, wrist, and fingers. A wrist brace and anti-inflammatory medications usually are offered by most doctors, and there are several exercises demonstrated online that might help reduce the incidence of carpal tunnel syndrome.
Many trainers who bench press with sizable poundages incur or feel wrist strains. On the bench there is a secret that all the world's greatest bench pressers know. None of them let the bar roll back in their hands which over stretches the wrists and tendons that pronate (bend the wrist inward) the forearm. And jam the tendons that supinate the forearm (bend the wrist backwards). They lay the bar across the meaty part of the hand between the bottom of the thumb gut and on top of the outer heel of the hand. In this type of grip support it's bone on bone dealing with pressure on carpals which lay on the radius and ulnar forearm bones in this position. In other words the ligaments and tendons aren't getting any real (excessive) stress when you bench. And is a very stable support powerbase.
Nutrient fortification also is critical for proper wrist structure and joint articulation and can be provided by adding some calcium and supporting chelated minerals along with flaxseed oil to your diet...while getting a bit more sunlight when you can. Bones that train need minerals that strain, while being backed up for absorption by Vitamin D and joint lubricators like flaxseed oil. Plus B-Complex (with C) vitamins are crucial to your connective tissue synthesis (collagen).
If you're experiencing definitive chronic wrist problems you should see a medical orthopedic specialist to check for structural anomalies or micro trauma syndromes in this area. And gain correct diagnosis with proper therapy advice standards and supervision. But if the weakness is just from natural disuse and lack of training conditioning generally, try using the specialize e-z curl bar for triceps and biceps. Until you gain a finer wrist stability from training and conditioning especially for it.
When using the e-z curl bar for bicep/tricep training hold it on the bend that allows the action in bi and tri not to twist your wrist ligaments and tendons, over stressing them. Use the e-z bar only until proper tensile strength and flexibility is built into the wrist area. And you can again return to doing traditional bi/tri movements. Do 4 sets for each muscle. Start with 10 reps, in the following two sets add 10 lbs to each. On the forth set. Drop off 40 lbs and pump 15 real fast. Now this is important. When you end each set of curls don't stop. Bend over and row the bar to your waist about six more reps. Do this once and you will understand why.
On the lying tricep when the move becomes impossible don't stop. Just lay the bar on your chest and press 6 more reps. E-Z bars take stress off the bicep to some degree but it's better than nothing. E-Z bars are excellent for triceps however. After about 6 weeks of this do supersets. Bicep set than no rest triceps set Bi again, tri again etc.
The pump with amaze you so will the growth. Another way to subvert wrist problems is to use Nautilus arm machines in the same way I just described.
Many hardcore free weight trainers hate these machines but they work real well. Nautilus models and they kill on command while being wrist tendon friendly.
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