BonnieAndClyde started this discussion ·
Anyone have any advise on how to strengthen your wrists. I was a gymnast and never had any trouble but much older now and poling and I have to stay off my pole until this pain and swelling is gone. Sooo mad!
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I would probably be careful with wrist conditioning while your wrist is sore and swollen, but here is a link to a blog post with video about 5 wrist conditioning push up exercises that I have found useful in strengthening my wrists for an adult gymnastics class. http://www.samsrawtruth.com/2011/01/wrist-conditioning-pushup-series.html?m=1 This exercise series comes from Coach Sommer of Gymnastic Bodies. Here are a couple of links to his forum which also provide some good information on technique for these exercises, to make them harder, to make them easier, etc. https://www.gymnasticbodies.com/forum/topic/54-wrists-endurance-including-wrist-pushups-pt1/ https://www.gymnasticbodies.com/forum/topic/543-question-about-wrist-pain-incl-wrist-pushups-pt-2/
This is common for new pole dancers, and I feel it can be prevented! Before working on an static spins a poler should do conditioning and strength training for the wrist, and shoulders. Then once you've worked a few weeks on this and other pole work that builds strength you can move on to static spins. Keep in mind, that you should work up to one handed spins, they are the most taxing on the joints. There are some great conditioning lessons here if you are interested. :) https://www.studioveena.com/lessons/view_category/conditioning-exercises
Thank you both for the response and the advise. The thing that concerns me is I have been poling for over 2 years and am having my first injury now. I have been doing one handed spins for quite some time now and advanced tricks. Actually, finally working on a routine!!! I have been conditioning my shoulders but not so much my wrists. I guess it's time! Thanks again
