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Wrist/Elbow Issues
Hi Veeners!
I have never had the greatest wrist strength. Last year I got over a year long battle with tendonitis (both wrists!), with associated "golfer's elbow" on the right (i.e. right medial epicondylar pain). I was really careful with not rushing back into activities too quickly, and I even wound up having to buy a wireless mouse for my laptop because using the trackpad was really aggravating my right wrist. Now, I always make sure that my wrists and arms are really warmed up before I do anything involving split grip or twisted grips. Despite all that, every once in a while I manage to tweak it again – the right side (which was always worse, and of course I'm right handed), sometimes just the wrist, but sometimes it seems to be the elbow and just radiates down towards my medial wrist (ulnar side).
I have bought a couple of those sand-filled rubber balls that I was trying to use for wrist strengthening, but I'm not finding it's very effective. I would love to have some more ideas for wrist and elbow strengthening exercises – some gentle ones for when I'm in recovery mode (obviously not if it's acutely injured), and then some maintenance exercises for when it's doing fine so that I can work on preventing this from happening again!Wow. Long post! Sorry about that! https://www.studioveena.com/img/smilies/icon_cheers.gif
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6 Replies
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POWERBALL!!!!! These are quite common for those recovering from carpal tunnel issues.
https://www.studioveena.com/forums/view/which_powerball_20120227093346
https://www.studioveena.com/forums/view/Powerball_20110109034400
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I have a bunch of exercises in the conditioning lessons that could be very helpful. https://www.studioveena.com/img/smilies/icon_flower.gif
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I have wrist tendonitis as well. I bought a powerball, and I do Veena's wrist strengthening exercises. You also have to stretch the area. I am currently avoiding split grips as they irritate the injury, even after it starts feeling better. My shoulders and back aren't strong enough to stabilize split grips (not sure if that is the case for you??) Also, I avoid the wrist seat.
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Thanks for all the info!
@Veena, I have been on a temporary break from your lessons since I was travelling a lot for school and I wound up not being able to use them enough to make it worthwhile to keep paying. But I do plan on getting them back soon so when I do, I'll be sure to take a look!@sensualscimitar, I'm not entirely sure what you mean about your shoulders and back not being strong enough to stabilize split grips… do you mean during inversions or just any time that you use a split grip? I don't think this is a problem for me, but I've never really considered that either so I can't say for sure. How long have you been avoiding split grips? I would hate to think that I would have to avoid them for a really long time!
This powerball suggestion is interesting too… My only question that doesn't seem to be directly addressed on the forums @chem listed is about noise. One of those forums had a link to a page that compared NSD and Dynaflex balls and it mentioned something about a whistle on one of the NSD balls? Do you find there is much noise with the models you have (and which models are those)? Just wondering in terms of trying to watch TV or study while using it… if it's noisy then it could be too distracting and that's something I would want to consider.
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I'm not doing inverted split grips just yet. When I try a split grip vertically, my body wants to rotate, which indicates to me that my upper body isn't strong enough to stabilize the move. The rotation puts pressure on my wrists. If you are strong enough for them, I believe it is still a good idea to not practice them every practice.
Powerballs don't make that much noise. I think I got the NSD one (the basic version.)
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I have the NSD. This video has a really good idea of how loud mine is:
http://www.youtube.com/watch?v=SY550W_PPHE
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