@alejandromatias674: If your wrists hurt during planks, it is probably not the plank. It is the lack of preparation. Before loading your wrists, warm them up properly. Start with wrist circles, 10 reps each direction. This helps lubricate the joint by increasing synovial fluid, which improves rotation and tolerance to movement. Then gently stretch the wrists in flexion and extension. Stay in a comfortable range. No forcing. Next, place your hands on the floor and lightly load the wrists. Rock side to side and forward and back. This exposes the joints to weight bearing in a controlled way, which is how connective tissue actually adapts. After that, add light strength work. Wrist flexion and extension with small dumbbells for 10 to 15 reps each. Tendons and ligaments respond best to gradual loading, not stretching alone. After a couple of weeks, progress to short bear holds. Just a few seconds at a time. Rest. Repeat. Strong wrists come from circulation, exposure, and progressive loading, not avoiding pressure. Do this consistently and planks will stop being the problem.

alejandromatiasfit

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Sunday 18 January 2026 01:54:27 GMT