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By: Gitte Peirano, relaxation educator and owner of Pilates Cph and TRX CPH
Many people get sore wrists when they have to stand in a plank or do other exercises that put weight on their hands. But with the right technique and guidance, it's possible to do the exercise without pain.
Weight on the whole hand!
Be aware to keep your weight on your entire hand at all times. The entire palm should be in contact with the ground. Often much more weight is placed on the outside of the hand when standing in a plank. Pay particular attention to the point at the base of the index finger being in contact with the ground at all times.
Keep your arms strong!
Keep your arms strong and toned - USE YOUR MUSCLES! It's much harder and more painful if you stand with your elbows and wrists hanging.
Press your forearms and upper arms towards each other. You should feel like you have really strong arms.
Push the floor away!
Next, actually press/push the weight into your hands (imagine you're pushing the floor out from under you). This way you get the weight up around the shoulder area so you're no longer hanging by your elbows and wrists.
Take it easy at first!
Standing in a plank can be difficult (and hard) at first. You need to start building muscle in your arms to be able to hold a plank properly - so start by only standing for a few seconds once you've settled into the position, and then gradually hold your plank for longer and longer.
Pilates Cph - Train right!