Exercising around an injury

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rachelklewis3
rachelklewis3 Posts: 69 Member
in Fitness and Exercise
I have De Quervain's tendonitis in my left wrist. It has been made worse by my exercise routine which includes yoga and Jillian Michael's ripped in 30. I know I can still do cardio, abs and lower body exercises, but I am looking for upper body strength exercises I can that won't put strain on my wrist. So, push ups and most arm exercises with hand weights are out. Any suggestions would be appreciated.

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  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    Well, the major upper body muscle groups are the upper back, chest, and shoulders.

    - For upper back, you should be able to do bent-over rows, if you use a "hook grip", with the handle in your last 2 knuckles, your palm open, and thumb relaxed:

    Bent-over row:
    https://www.youtube.com/watch?v=uQjy3_tbNK8

    - Working chest is more difficult. One option is a pec deck machine, with elbows bent:

    http://i.imgur.com/ksno8f0.jpg

    Another option is a modified pec fly using resistance tubing. It's like the pic below, except you would attach an ankle strap around your wrist. You'd need a kit with a ankle attachment, like GoFit or BodyLastics.

    http://i.imgur.com/wP30M46.jpg

    You can also do the rows shown in the pic instead of the bent-over rows.

    - You might be able to do a shoulder press (with dumbbells or bands) if you keep your palm open & thumb relaxed:

    https://www.youtube.com/watch?v=B-aVuyhvLHU

    Let your elbows come all the way down to 45 degrees - don't stop at 90 degrees like she says. :wink:

    What leg strength exercises do you do?
  • rachelklewis3
    rachelklewis3 Posts: 69 Member
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    Thanks! I don't have access to a gym right now. I mostly do various types of squats. I tend to stick with body weight exercises and 5 lbs. weights as that is what I have right now. I do have ankle weights. ETA: I do feel ok with the bent over rows if I hold the weight a certain way like you suggested.

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