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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted, Fit tip,

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Speaker 1: push ups and wrist pain. Now, if you've listened to

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Speaker 1: previous episodes of Fitness Disrupted, it should come as no

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Speaker 1: surprise that I am in enormous fan of the push up,

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Speaker 1: did a whole show about it, and I have been

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Speaker 1: doing them, as I have said many times before, since

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Speaker 1: I was fourteen years old and read in Sports Illustrated

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Speaker 1: that herschel Walker did three hundred push ups and three

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Speaker 1: hundred set ups every day and he said he didn't

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Speaker 1: lift weights. Still find that hard to believe. Nevertheless, I

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Speaker 1: started doing them and found how effective they are, and

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Speaker 1: at fifty one, I'm still doing them frequently, not every day,

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Speaker 1: every other day pretty much. But some people have wrist

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Speaker 1: pain when they do a push up. Back when I

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Speaker 1: was training clients, I had these clients, and today talking

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Speaker 1: with friends and just there are a certain number of

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Speaker 1: people and you may be one of them who can't

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Speaker 1: do a push up because you have this risk pain.

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Speaker 1: So there's no one solution to things in fitness and

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Speaker 1: exercise and nutrition, and that's one of the problems when

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Speaker 1: you have an expert saying, oh, you have chin pain,

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Speaker 1: here's exactly what the reason is. Oh you have plan

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Speaker 1: or fasciitis. Oh, here's exactly how to fix it. No,

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Speaker 1: but there are things you can try and that might

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Speaker 1: work for you. And this fix has worked for a

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Speaker 1: huge percentage of the people that I have worked with

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Speaker 1: that have or had wrist pain when doing the push ups.

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Speaker 1: So it all comes down to the risk position, right,

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Speaker 1: So when you do a push up, your risk is extended, right,

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Speaker 1: So just think about it. As I'm speaking, I'm putting

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Speaker 1: my wrists in that position. So you pull that wrist

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Speaker 1: back right and then it is basically almost ninety degrees

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Speaker 1: and then your body weight is on top of that right.

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Speaker 1: So oftentimes it's the risk position that is leading to

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Speaker 1: the wrist pain. So a simple yet super effective fix

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Speaker 1: is this. You can hold onto something like a dumbbell

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Speaker 1: to put your wrist into a neutral position. So let's

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Speaker 1: do that. As I say this out loud, I'm doing it.

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Speaker 1: Picture or hold your arms as if you are holding

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Speaker 1: dumbbells and then doing a push up. You can see

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Speaker 1: that your wrist is now straight, it is not extended.

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Speaker 1: Your fingers are not pulled back towards your wrist. Your

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Speaker 1: hand is in line with your arms straight right, so

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Speaker 1: when you do a push up holding dumbbells, that wrist

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Speaker 1: is in a totally different position. And for many people

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Speaker 1: that is the solution, as crazy as it sounds. So

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Speaker 1: for those of you who are like, oh, I'm kind

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Speaker 1: of happy. I never like to push up and since

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Speaker 1: I can't do them without pain, well I'm not going

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Speaker 1: to do them, try them this way. So many people

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Speaker 1: have found this to work for them, putting that risk

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Speaker 1: in the neutral rather than extended position in doing a

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Speaker 1: push up. You can use other things as well, So

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Speaker 1: dumbbells are super easy because so many people have them.

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Speaker 1: Make sure ideally they are dumbbells that aren't going to

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Speaker 1: roll on you, so be careful with that. So dumbbells

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Speaker 1: are either round or you know, they have flat sides

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Speaker 1: to them. Flat sides are better so they don't roll

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Speaker 1: away from you, so always be careful. And then you

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Speaker 1: can go out and purchase things if you want. I'm

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Speaker 1: not a big fan of spending money when you don't

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Speaker 1: have to on exercise equipment, but there are push up handles.

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Speaker 1: There is, yes, if you want to brand name the

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Speaker 1: perfect push up, and as I say that, I should

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Speaker 1: do just a show on that one um but or

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Speaker 1: a quick fiit tip so you can use that as well.

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Speaker 1: And all of those things put your wrist in that

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Speaker 1: neutral position. So dumbbells, push up handles, product like the

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Speaker 1: perfect push up. Those devices can help alleviate wrist pain

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Speaker 1: when you are doing push ups. And there you have it,

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Speaker 1: risk neutral versus risk extended. Use dumbbells if you have them,

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Speaker 1: or you can go out and purchase something as well.

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Speaker 1: Up to you. But push ups are so effective I'm

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Speaker 1: gonna be doing them until the day I die and

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Speaker 1: eighteen all right, so there you go. Let me know,

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Speaker 1: by the way, if you are someone who has risk

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Speaker 1: pain when you do push ups and you try this,

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Speaker 1: let me know if it works for you. You can

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Speaker 1: reach out to me Tom h Fit is both Instagram

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Speaker 1: and Twitter for me Fitness disrupted dot com. You can

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Speaker 1: reach out to meet there as well. Thank you for listening.

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Speaker 1: I love these fit tips. Hope they're helping. It's all

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Speaker 1: the little things done consistently that get you results. There

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Speaker 1: are no small steps. Please rate the show if you

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Speaker 1: have not already subscribed to the show, so you don't

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Speaker 1: miss an episode, and thank you for listening again. We

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Speaker 1: control three things, how much we move, what we put

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Speaker 1: into our mouths, and our attitudes, and that's awesome. I

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Speaker 1: am Tom Holland. This is Fitness Disrupted. Believe in yourself.

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Speaker 1: Fitness Disrupted is a production of I heart Radio. For

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Speaker 1: more podcasts from my heart Radio, visit the i heart

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Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

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Speaker 1: favorite shows.