Leaning on your hands, typing all day or carrying shopping can leave your wrists feeling sore. If you’ve ever tried a plank on straight arms, you’ll know how much your wrists have to bend. The forearm plank takes your wrists out of that position, which is one reason it’s the plank used in your goal.

Why straight-arm planks load the wrists

In a straight-arm plank, your wrists bend back at a sharp angle while carrying much of your upper body weight. For sore wrists, that combination can be uncomfortable.

How the forearm plank helps

In a forearm plank, your weight rests on your forearms and elbows instead. Your wrists stay in a more neutral position, without bending back. This means you can keep building trunk strength while giving your wrists a rest.

Setting up your forearm plank

You could try:

• Elbows under your shoulders, forearms flat on the floor.
• Keeping your hands relaxed, with palms down or loosely together.
• Pressing the floor away through your forearms.
• Gently squeezing your bottom and keeping a straight line from head to heels.

Clenching your fists can tense your wrists and forearms. Letting your hands relax may help them feel more comfortable.

Starting on your knees

The forearm plank on your knees is a good starting point. It takes some load off your whole body while your trunk muscles still work. When it feels steady, you can move onto your toes.

Wrists in everyday life

Sore wrists are common for people who type or use a phone a lot. Changing position often and taking short breaks may help your wrists feel more comfortable through the day.

Building up gradually

Shorter holds with rests are a good way to build up. A good plank comes before a long one, so stop when your form starts to slip.

Something to try this week

During your goal video, notice whether you’re clenching your hands. If you are, try relaxing them palms down and see how your wrists feel.

What to take away

• Plank on your forearms rather than straight arms.
• Relax your hands, palms down or loosely together.
• Start on your knees and build up.
• Change position often through the day.

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