XLauraX started this discussion ·
A good few years ago I was involved in a bus crash, my only injury was a sprained wrist, however since then it has become very weak. I am noticing it a lot more now that I am poleing. Its mainly when I do the split grip it really really hurts, I have a wrist support band around it but that doesnt seem to be helping. Does anyone else suffer with this? will wrist exercises help?
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What helped for me was a wrist exercise that my husband taught me. He had told me wrist strength isnt really in the wrist its in the forearm. What I do is get a handheld weight (start with 5lbs) put it in one hand. Have that hand palm facing up over a table,weight bench etc. Your hand and wrist should be over the table since thats the part that is going to do the work. You curl the up and down, so you get the full range of motion. I would do about 10 reps before I would switch to the other hand. When your finished that your now going to flip your hand so your palm is facing down and repeat that motion. That helped alot when it came to holds. Im still having split grip issues but I think its my whole upper body that needs help for that.
If your taking the lessons here are some exercises that may help you. https://www.studioveena.com/lessons/view/b9b362ac-b880-11df-856f-001b214581be https://www.studioveena.com/lessons/view/72a0fb04-b88f-11df-856f-001b214581be https://www.studioveena.com/lessons/view/675d5a76-b88f-11df-856f-001b214581be https://www.studioveena.com/lessons/view/72a0fa0a-b88f-11df-856f-001b214581be https://www.studioveena.com/lessons/view/72a0f9a6-b88f-11df-856f-001b214581be https://www.studioveena.com/lessons/view/c468c2f8-b87d-11df-856f-001b214581be https://www.studioveena.com/lessons/view/b9b365a4-b880-11df-856f-001b214581be 🌸
I hurt myself horribly on split grip doing it before I was strong enough to. Seriously, if you cannot do a one handed spin or support yourself with only one hand on the pole you SHOULD NOT BE TRYING THIS. You really should not be bearing any weight on that bottom hand...it should just be there to complete the bracket and push your body away from the pole. To get used to this, try just placing your hand on the pole with fingers pointing up, not even gripping with that bottom hand. I boiught a powerball on Empy's suggestion a few years back and it has helped my forearm strength immensely.
Thanks Venna I shall try those :) I think I am strong enough to do it, actually doing it is fine, its once I take my hand off the pole I get the pain, I feel confident enough in my split grip. I have been doing the grip for about 3 weeks now, its only really been the last week my wrist has started playing up again (it used to be really bad)
