The Fitness Pilates Blog

Wrist Problems and Fitness Pilates

I hope you are having great week. It’s been a busy one here teaching the Infrared Hot Fitness Pilates Course, Reformer online and the brilliant content creation day. If you did a Black Friday I hope it went well.

Wrist Problems

In every class I teach there is always someone struggling with wrist pain of some degree.

Wrist issues are incredibly common, especially in women over 40–50. The wrists are small joints doing a big job, and when the muscles around them aren’t strong enough, they become overloaded very quickly.

Common Wrist Problems

1. Tendon Irritation (Tendinopathy)

Overuse of the wrist tendons from gripping, lifting, typing or weight-bearing.
Feels like:

Aching on the top or thumb side of the wrist
Pain with lifting, twisting or pushing
Weak grip

2. Carpal Tunnel Syndrome

Pressure on the median nerve running through the wrist.
Feels like:

Tingling or numbness in the thumb, index + middle finger
Weakness
Night-time symptoms

3. De Quervain’s Tenosynovitis

Irritation of the tendons controlling the thumb.
Feels like:

Sharp pain when gripping
Pain radiating up the forearm
Difficulty lifting a kettle or weights

4. Joint Stiffness / Arthritis

More common in midlife due to hormonal shifts.
Feels like:

Stiffness first thing in the morning
Aching during or after weight-bearing
Reduced mobility

Why Wrist Problems Are Common in Menopause

1. Lower oestrogen → weaker tendons

Tendons become less elastic and more prone to irritation.

2. Loss of muscle mass

Weak forearms and shoulders shift the workload into the wrists.

3. Desk posture

Rounded shoulders = compressed wrists = more strain when weight-bearing.

4. Inflammation

Menopause often brings increased systemic inflammation, making joints more reactive.

What Wrist Problems Feel Like

Aching or burning
Sharp pain when pressing into hands
Weak grip
Clicking or grinding
Pain during planks, push-ups or weight-bearing Pilates work

How Fitness Pilates Helps

1. Builds shoulder and upper-back strength

This takes pressure OFF the wrists.

2. Teaches proper weight distribution

Learning to distribute load through the whole hand reduces strain.

3. Offers alternatives

Fists, forearms, dumbbells as “handles”, yoga blocks, or elevated work.

4. Mobilises the joints

Gentle wrist circles, stretching and breathwork reduce stiffness.

5. Strengthens forearms + grip safely

Essential for tendon resilience.

Wrist Strengthening Exercises

1. Wrist Circles (Controlled Mobility)

Make a loose fist
Slow circles in both directions
10–15 each way
Improves joint mobility and warms the tendons.

2. Wrist Flexion & Extension Strengthening

Use a light dumbbell (0.5–1kg) or resistance band.

Forearm supported
Lift the wrist up → slow lower
Flip forearm → curl wrist down → slow lower
10–12 reps each direction
Builds strength in the forearm muscles that support the wrist.

3. Finger Squeeze (Grip Strength)

Use a soft ball, sponge or towel.

Squeeze gently for 3 seconds
Release
10–20 reps
Helps tendon resilience and reduces strain during gripping tasks.

4. Finger Extensions (Balance for Grip)

Use a rubber band around the fingers.

Spread fingers wide against the band
Hold 2 seconds
Release
10–15 reps
Balances gripping muscles and improves overall hand stability.

5. Wall Press (Wrist Loading Without Full Weight)

Stand facing a wall
Hands flat
Lean in and press away
10–12 reps
Strengthens wrists gently before moving to floor weight-bearing.

6. Elevated All Fours

Use yoga blocks or dumbbells as handles.

Keep wrists neutral
Rock forward and back
10–15 reps
Gradually reintroduces load without overextending the wrists.

7. Isometric Holds (Pain-Free)

Press palms together
Hold 5–10 seconds
Repeat 3–5 times
Good early-stage strengthening without movement.

Helpful Things to Do

Strengthen Shoulders + Upper Back

Weak shoulders = wrists overcompensate.
Focus on:

Scapular setting
Rows
Wall angels
Rotator cuff work

Improve Hand Placement in Pilates

Spread fingers wide to distribute force evenly.
Push through the whole hand — not just the heel.

Use Alternatives When Needed

Fists
Forearms
Blocks
Dumbbells as “handles”
These keep the wrist neutral.

Warm the Wrists Before Weight-Bearing

A few circles + grip work makes a big difference.

Keep Elbows Soft

Locked elbows send all the force into the wrist.

Let me know if this is helpful – Also The BLACK FRIDAY offers close tonight at midnight

I have a face to face Fitness Pilates masterclass on Saturday 6th December at Nottingham University come and have road trip – details are below.

Much love,
Rachel
WhatsApp: 07976 268672

BLACK FRIDAY OFFERS Close tonight at midnight

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