New Rules of Lifting For Women (NROL4W)

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Need Alternate Moves

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Carolyn_79
Carolyn_79 Posts: 935 Member
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I'm on Stage 1 and I'm having some issues with a couple of moves due to a sprained wrist I sustained at the beginning of March. I can't bend it without discomfort and when I put weight on it, it causes me pain. The two moves which are problematic for me are the push-ups and prone jack-knife because it requires me to bend my wrist with weight on it. I did them for my first workout and it was a mistake because my wrist was very sore afterwards. What are some alternate moves I can do until my wrist heals?

On a side note, I'm loving the program so far! I missed lifting so much so it feels good to get back into it.

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  • chubby_checkers
    chubby_checkers Posts: 2,354 Member
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    http://www.livestrong.com/article/134159-alternatives-push-ups/

    I think the best alternative from that article would be planks since you're using your forearms and not your wrists.

    This topic was posted several months ago but it doesn't really seem helpful if you can't put weight on your wrist.
    http://www.myfitnesspal.com/topics/show/371736-nrolfw-exercise-alternative

    I looked around and there aren't really many alternatives given for the prone jackknife. Several people suggest doing reverse crunches. http://caloriecount.about.com/start-over-gt489-110

    Maybe some others have some better suggestions. :smile:
  • kag1526
    kag1526 Posts: 210 Member
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    Can you do them on your knuckles. I did karate for a while and we would do pushups with our hands in fists. The goal would be to have the weight on your first two large knuckles (the ones that should hit the person in a punch). This was to help strengthen our wrists for punching, but it would also be good to keep you from bending your wrist back. You may want to use an exercise mat under your knuckles at first so it doesn't hurt your hands (although this will lessen as you get more used to them)
  • Carolyn_79
    Carolyn_79 Posts: 935 Member
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    I think knuckles would work, actually! I can't believe I never thought of that, lol. I'll try that and also check out the links the PP poster mentioned so I have back-up moves just in case.

    Thanks for the suggestions!
  • deninevi
    deninevi Posts: 934 Member
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    you can also use dbs for the push ups or put your hands on TRX if available.
  • Carolyn_79
    Carolyn_79 Posts: 935 Member
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    you can also use dbs for the push ups or put your hands on TRX if available.

    Thanks! I did knuckles last night and I did all the reps but I think using dbs might feel better.

    What's TRX?
  • Beeps2011
    Beeps2011 Posts: 11,994 Member
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    When I started NROL4W, I used the smith machine to do my push-ups....because I couldn't do them from the floor. So, holding onto that bar was WAY more comfy for my wrists, too. Now that I'm on the floor, I miss it.

    (I might try that DB trick! My knuckles are WAY too bony!)
  • deninevi
    deninevi Posts: 934 Member
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    you can also use dbs for the push ups or put your hands on TRX if available.

    Thanks! I did knuckles last night and I did all the reps but I think using dbs might feel better.

    What's TRX?

    http://www.trxtraining.com/

    TRX is a suspension trainer-check the link.

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