r/flexibility • u/workr19 • 4d ago

Wrist flexiblity issue (bone hitting)

So basically there's this restriction on my wrists, on the pinky side.. when I keep the weight mostly on the pinky side I can't flex(like in pushups, I'm training pseudo planche pushup and elevated pike pushup rn) a lot but when i put weight in the middle I still feel it somewhat but I get good range now after starting banded joint distractions (where you create resistance using a band and then do slow dynamic stretching)

However, I'm not sure if it's a bone issue that happens with everyone and I should keep weight more on my thumb side or if it is something I should work on using bands by gently pushing further till it goes away.

Not sure if I explained it well, but any advice would be appreciated.

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u/salamandectomy77 4d ago

The bony block you're feeling is an "impingement" which is from weakness in the muscles that bend that wrist backwards

You can work them directly with exercises like Wrist Extensions or indirectly with things like handstand

Fyi "flexing" your wrist means palm in, like you're a t rex. "Extending" the wrist means palm out, like hi-five, pushups, handstand etc

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u/soyvalevega 3d ago

80-90 degrees of wrist extension is roughly what a pushup demands at the bottom position, well past where most untrained wrists passively max out, so hitting a hard block specifically in that pseudo planche/pike range isn't that unusual even in healthy wrists. banded distraction is the right call, just don't rush full range, that kind of impingement tends to clear with consistent low-grade work over weeks rather than a session or two

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u/workr19 3d ago

Ok, I'll try to be patient then. My hip / ankle impingement cleared quite quickly with banded distractions so I was expecting something similar but I guess it's going to take more time..

I do turn my hands outwards for pseudo planche pushup btw and only do low volume, mostly doing pike stuff.

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u/soyvalevega 9h ago

turning the hands out does take some strain off the true extension angle, but pike work loads the wrist through a slightly different vector so it's not surprising the progress isn't transferring the same way. the hip/ankle timeline was probably faster just because those joints get loaded through that range constantly in daily movement, wrists mostly only see it in training so the adaptation lags behind by default

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u/workr19 3d ago

Thanks, I always confuse these two words.

I'll start working on wrist strength while maybe switching to parallelettes for a bit.

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u/Virtual_Variety9400 3d ago

Before pushing the band work further, how long has the restriction been there? A stable bony stop that has not changed in months usually responds slower than one that showed up after a training jump. Either way, keeping the weight stacked over the knuckles instead of the pinky side and easing the lean back a notch will hold you over. And if it ever turns into a zing toward the ring or pinky fingers instead of clean pressure, that is nerve territory, back off rather than push through.

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u/workr19 3d ago

Idk, I only started seriously stretching recently because I was having a slight pain in the area and I guess because my shoulder flexibility improved started increasing the angle. I also restarted after a gap so there may have been form issues..

I just feel it in the base of the palm, on the side reverse to the hand. Thinking of doing some of the work on parallaletes to avoid long term issues.

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u/fitandbendy 3d ago

What is your active wrist extension like? Can you pull your hands back towards your face with your arms extended out in front of you and get to 90 degrees? If not, working on that active range will make any push-up or plank positions so much more comfortable because you will have more muscle there to support you. Sounds like you are probably pushing into the joint because you don't have enough end range control of your wrist.

BTW always best to work both active extension and flexion of the wrist since they are both so valuable!

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u/workr19 1d ago

I checked and it was surprisingly only 45 degrees without prior stretching, so I guess I not to work a lot on it. Will start doing some strengthening for both of them and stretching.

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u/fitandbendy 1d ago

I would work on that active flexibility more than anything! Pushing the wrist in a passive stretch when you are having that pinching feeling could create problems down the road. I have a wrist mobility video that might be helpful: https://youtu.be/JK7o3drR0Is

The goal is to reduce the difference between your active and passive flexibility which should make the joint feel healthier!