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Sore wrists?
Hi! I started pole last fall and love it. I’m lucky enough to have a studio in town and I take weekly classes there. My main fitness hobby, however, is weightlifting (free weights). The past couple of weeks my wrists have felt a little like they have some tendonitis. Has anyone else had this from pole?
For weightlifting I’ve started using wrist straps and that helps a lot to keep the wrists straight. I work full time at a desk job and don’t have any wrist pain while typing. But the morning after pole class, yikes I can feel it.
Just curious if anyone else has had this and what tips you have for managing it. Thanks!
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8 Replies
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I have a whole series of new lessons I’ll be posting this month addressing this very problem. They’ll include helpful strength work to important stretches. Having a desk job (if you use computers) and pole dancing can really take a toll on the hands/wrist/forearms.
ALWAYS stretch your forearms and hands after you dance and gently stretch them throughout the day as you work too. Oh and after you do your weightlifting too. https://www.studioveena.com/img/smilies/icon_rambo.gif
Avoid split grips until your wrist/forearms feel better
Try to massage the forearm area, better yet get a pro to work on them!
REST, REST, REST maybe focus on flexibility or cardio for a while as you let your wrist take a break.
Once your feeling better do some specific exercises for strengthening the hands/wrist/forearms and…keep stretching! https://www.studioveena.com/img/smilies/icon_flower.gif https://www.studioveena.com/img/smilies/icon_sunny.gif
In strength training you can get good result without lifting too heavy, so keep that in mind. Lifting with control is more important then how much weight your using. Also try to pole dance on the same day that you do your weight training. If your lifting one day then poling the next that can be too much and lead to overuse. https://www.studioveena.com/img/smilies/icon_rambo.gif Hope that was helpful.
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In addition to what Veena advised pay attention to the position of your wrist when you are poling.
Your wrist should always be in neutral alignment – on the same side of the pole as your shoulder. Not wrapped or curled around the pole as this can cause tendon problems and carpal tunnel.
Plus you don’t have as much strength in your hold when your wrist is curled that way.
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In addition to what Veena advised pay attention to the position of your wrist when you are poling.
Your wrist should always be in neutral alignment – on the same side of the pole as your shoulder. Not wrapped or curled around the pole as this can cause tendon problems and carpal tunnel.
Plus you don’t have as much strength in your hold when your wrist is curled that way.
That wrist alignment is important for weight lifting too, right?
I lift too and sometimes when I don’t watch my wrists and make sure I keep them straight….they let me know, LOL.
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Yes in most instances it is…but then there are wrist curls where the wrist is suppose to bend. I think Veena has a vid on this too.
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True. I meant for like bicep curls and stuff though. Chest press. Things like that?
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and sissy that goes for all strength work…rows, triceps press, shoulder raises you get the idea https://www.studioveena.com/img/smilies/icon_idea.gif so unless your specifically working on flexion and extension of the wrist/forearms always keep a neutral wrist.
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and sissy that goes for all strength work…rows, triceps press, shoulder raises you get the idea https://www.studioveena.com/img/smilies/icon_idea.gif so unless your specifically working on flexion and extension of the wrist/forearms always keep a neutral wrist.
Roger that! https://www.studioveena.com/img/smilies/icon_salut.gif
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