Can the Bar Method help with sensitive wrists or a wrist injury?

Tens of thousands of Americans, most of them women, suffer from carpel tunnel syndrome – compression of the median nerve at the wrist resulting in numbness and pain. An even greater number of people are genetically predisposed to this syndrome by having a smaller than average opening in the carpel tunnel, the passageway through which nerves travel to the hand. Today, heavy computer use has increased the likelihood that these people will come down with the condition.

Falling on a hand or wrist, a common injury, is another way people end up with wrist pain. The Bar Method student population tends to confirm this data. Each class typically includes about two students who suffer from wrist injuries or pain. To accommodate these students, the Bar Method has developed modifications for every exercise that exerts pressure on the wrists.

Push-ups: In place of push-ups on the floor, do them leaning against the bar, as shown. This position allows you to control the amount of pressure on your wrists by leaning in more or less. If pushing or pulling on the bar gives you any discomfort, you can hold on to one or two straps looped over the bar.

Reverse push-ups In place of reverse push-ups, work your triceps by firmly gripping one weight in both your hands and lifting it up and down while holding it behind your head.

“Pretzel”: If you feel discomfort when you raise your arms higher than your shoulders, do the “pretzel” with your hands on the floor, as shown.

Curl with a strap: Using a strap in curl allows you to keep good form while working your abs. So don’t hesitate to get a strap for this exercise if you need one!

One last tip: watch out for simple moves such as getting up off the floor!

In all of the exercises, use pain as a guide, and stop when you feel any “bad”-type pain where you’re injured! By exercising mindfully, you’ll end up not only pain free but also with stronger joints that are less vulnerable to injury.

Above all, see your doctor before you attempt to exercise. She or he can give you effective treatments and therapies for your condition.

Back to List of Questions