A new way to stretch for active agers with wrist issues

This is the last week of a six week blog series teaching active agers how to use foam rollers and hard balls to get deep stretches.  Wrist pain and weakness is a common issue for clients that can stop them from doing certain floor based exercises.  This post gives a few stretches for the wrists and forearms to alleviate pain and gives a few ways to modify traditional exercises to make them easier for clients with wrist issues.

Our Vintage Fitness personal trainers, who are experts in 50+ fitness find that many clients are hesitant to use these kinds of stretching aids because they are not sure how to use them or they can be tricky to get on and off.

This 6 week series includes:

  • The benefits of stretching aids like balls and foam rollers- Friday May 19th
  • Back stretches using stretching aids- Friday May 26
  • Hip stretches using stretching aids (great if you have hip pain)- Friday June 2
  • Leg stretches using stretching aids (will give ways to stretch your hamstrings even if you have bad arthritis in your knees)- Friday June 9
  • Modified stretches using stretching aids if you can’t easily stretch on the floor-Friday June 16
  • Modified stretches using stretching aids if you have weak wrists- Friday June 23

 Stretches using a foam roller for the wrists and forearms

Forearm release

Forearm release

Benefits of this exercise:

Stretch muscles deep in the forearm that are hard to access without the foam roller or a massage therapist. This is a great stretch for people who spend lots of time on a computer or driving.

Tips:

  • Keep your wrists relaxed
  • Roll over both the top and bottom of the forearm and stop and hold where you feel tight spots

Video:


Slow hand circles

Slow hand circles

Benefits of this exercise:

Improves range of motion in the wrist

Tips:

  • Do this exercise really slowly to get the benefits
  • Pin your elbow against your waist so that you are not rotating with the elbow but with the wrist

Video:


Modified exercises for clients with wrist issues

Here are some modifications for two yoga poses, downward dog and cat cow, that can be difficult for people with wrist issues.

Dolphin Dog

Dolphin Dog

Benefits of this exercise:

Stretches the hamstrings and the back of the shoulder

Tips:

  • This can be done with the knees down to make it easier
  • Watch the video to learn how to do downward dog without straining your wrists

Video:


If you would like a free consultation email erin@vintagefitness.ca.

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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