Understanding Wrist Pain and Building Strength- Fitness Pilates newsletter

Happy Bank Holiday Weekend!

I hope you’re enjoying a great break, but also keeping one eye on September. In my opinion, September is the month in the group fitness calendar.

Many of you have been running your Fitness Pilates classes all year round, with some constantly busy and even operating waiting lists. With the rising demand for Reformer teacher training, I’ve created a private Teacher Training Studio here at C2GO HQ in Derbyshire.

This new space will host small, focused groups of just 5 people, offering the chance to train directly with Kelly and me in:

• Fitness Pilates Reformer
• Level 3 Reformer

We also plan to run additional specialist sessions including:

• Small group Reformer choreography workshops
• Menofit™ Reformer
• Reformer for Long-Term Conditions and Older Adults

I’m really excited to be delivering this face-to-face, hands-on training experience and can’t wait to welcome you into the studio.

Fitness Pilates Newsletter Article: Understanding Wrist Pain and Building Strength

Introduction

Wrist discomfort is a common challenge for many fitness and Pilates participants. Our wrists are small but complex joints that support body weight during exercises like planks, push-ups, and Pilates movements. Understanding the causes of wrist pain, the common conditions associated with it, and how to strengthen the area safely can make a significant difference to training and overall quality of life.

Common Wrist and Hand Conditions

1. Carpal Tunnel Syndrome
   • Caused by compression of the median nerve passing through the wrist.
   • Symptoms include tingling, numbness, weakness, and sometimes pain in the hand and fingers.
2. Tendonitis (Flexor or Extensor Tendonitis)
   • Inflammation of the tendons around the wrist, often from repetitive use.
   • Presents as aching, stiffness, or sharp pain with certain movements.
3. Arthritis
   • Wear and tear (osteoarthritis) or autoimmune-related (rheumatoid arthritis) can affect wrist joints.
   • Leads to swelling, stiffness, reduced range of motion, and pain.
4. Ganglion Cysts
   • Fluid-filled lumps around the wrist that can restrict mobility or cause discomfort when weight-bearing.
5. Sprains and Strains
   • Overstretching or injury to ligaments or muscles in the wrist and hand.

Why Wrist Pain Happens in Pilates and Fitness

• Weight-Bearing Exercises: Moves like planks, push-ups, or quadruped positions place the wrists in extension under load.
• Overuse and Repetition: Repeated gripping, lifting, or typing outside class can contribute.
• Poor Alignment: Collapsed arches of the hand, locked elbows, or sinking into the wrists increase strain.

Building Wrist Strength Safely

1. Warm-Up and Mobility
   • Gentle wrist circles, flexion/extension stretches, and spreading the fingers help prepare the joints.
2. Gradual Weight-Bearing
   • Start on fists, forearms, or with props (yoga wedge, rolled mat) to reduce the angle of extension.
   • Progressively increase load tolerance.
3. Strengthening Exercises
   • Wrist curls and extensions with light weights or resistance bands.
   • Grip strengthening using stress balls or therapy putty.
   • Finger push-ups (on a wall or table) to build hand and forearm strength.
4. Alignment Cues
   • Spread fingers wide, press through the fingertips and base of the hand (not just the heel).
   • Keep elbows slightly soft to reduce joint compression.

What Can Hinder Recovery

• Ignoring pain: Pushing through sharp or persistent discomfort can worsen conditions.
• Excessive wrist extension: Spending long periods in extended positions without variation or rest.
• Skipping warm-up and mobility: Cold, stiff joints are more prone to injury.
• Overloading too soon: Progression must be gradual to allow adaptation.

The wrists are vital to our daily function and fitness practice, but they require care and thoughtful training. By understanding common wrist conditions, incorporating strength and mobility exercises, and modifying where needed, we can prevent injury and build resilience. If persistent pain occurs, always consult a medical professional before continuing training.

Tip for Your Next Class: Try using props like yoga wedges, small dumbbells (to keep wrists neutral), or practicing weight-bearing on fists as transitional strategies while building strength.

I hope thats helpful 🙂 

Let me know your thoughts and anything you would like me to cover just send me an email or whats app 07976268672 

Rachel x

STOP PRESS 

**NEW** 

Launching our small exclusive Reformer Teacher Training Studio here at C2GO HQ in Derbyshire.

We are excited to announce the launch of our exclusive Reformer Teacher Training Studiohere at C2GO HQ in Derbyshire.

This is a fantastic opportunity for teachers who want to qualify to teach Fitness Pilates Reformer or the Level 3 Reformer qualification in person.

Our monthly online courses will continue as usual, but if you’d prefer face-to-face training, we now have September and October dates available.

Not sure which course is right for you — Fitness Pilates Reformer (FPR) or Level 3 Reformer (L3R) CLICK HERE  or whats app me if you need more details 07976 268672 

Spaces are limited to just 5 places per course and you will be working with both Kelly & myself.

We are both so excited to be launching the new teacher training studio dedicated exclusive hands on Reformer Teacher Training.

Join the weekly free Fitness Pilates newsletter here

UPCOMING PILATES COURSES

See the next Fitness Pilates training course dates here

See the next Reformer pilates training dates here

See the next Level 3 Pilates dates here

Have You Trained to Teach Fitness Pilates?

If you’re a qualified Fitness Pilates instructor, did you know that it’s required for insurance purposes — to update your CPD (Continuing Professional Development) every two years? See our updated list of CPD courses here