Wrist pain can be frustrating, making even simple daily tasks uncomfortable. Whether it’s from too much typing, an old injury, or a condition like arthritis, finding relief is essential. Pilates, known for its gentle yet effective approach to movement, can help strengthen and support your wrists while reducing pain.
Can You Do Pilates with Sore Wrists?
Absolutely! The key is to modify movements to avoid putting too much pressure on your wrists. Instead of exercises that require you to bear weight on your hands—like planks or push-ups—you can switch to forearm-supported positions. Pilates is highly adaptable, meaning you can still enjoy its benefits without aggravating your pain.
What Are the Best Pilates Exercises for Wrist Pain?
Pilates focuses on building core strength and improving posture, which indirectly supports your wrists. Some great wrist-friendly exercises include:
- Leg circles – Strengthen your core and legs without using your wrists.
- Seated spine twists – Improve flexibility and posture while keeping your hands free from strain.
- Modified push-ups on forearms – Engage your upper body without stressing your wrists.
- Resistance band exercises – Strengthen your arms and shoulders to reduce pressure on your wrists in daily activities.
By focusing on controlled movements, you can build strength without discomfort.
What Exercises Should You Avoid with Wrist Pain?
While Pilates is a great option, certain exercises may make wrist pain worse. Movements that require full weight-bearing on your hands, such as:
- Full push-ups
- Traditional planks
- Downward dog (from yoga)
But don’t worry—there are always modifications! You can use props like wrist wedges for support or perform exercises on your forearms instead.
How Else Can You Care for Your Wrists?
Alongside Pilates, looking after your wrists daily is important. Try these tips:
- Stretch your wrists gently – Simple movements like wrist rolls and stretches can improve flexibility.
- Strengthen your grip – Using a soft ball or resistance band can help build wrist strength.
- Use wrist supports – If needed, wrist guards or wraps can add extra stability.
Find Support with Centreline Body Clinic
If you’re struggling with wrist pain, Pilates can be a game-changer. At Centreline Body Clinic, we focus on gentle, effective movements that help you feel better without unnecessary strain.
Follow us on Instagram for more Pilates tips and support from a community that understands your journey.
Wrist pain doesn’t have to hold you back. With the right Pilates approach, you can move with confidence, strength, and ease.
