The SneakyDeez journal

Wrist care from a pole teacher

Practical, honest guides for anyone who trains on their hands, from pole and aerial to handstands, lifting and long days at the desk.

Illustration of a calm woman with long braids lying on her front on a yoga mat, propped up in a gentle sphinx-style pose, with a cup of tea beside her

Yoga & handstands · 6 min read

Yoga Wrist Pain Remedies: What to Do When Your Wrist Already Hurts

Your wrist already hurts after yoga, so what now? This guide covers how to calm it down in the first few days, keep practising without making it worse, and ease back into your full flow.

Illustration of a smiling woman sitting on a bench doing wrist curls with a small dumbbell, her forearm resting on her thigh, with more small weights and a soft ball on the floor

Strength training · 8 min read

How to Strengthen Your Wrists: A Progressive 8-Week Plan

A proper progressive programme for stronger wrists, from gentle isometrics to bodyweight holds, with sets, reps and a weekly plan you can actually stick to.

Illustration of a woman sitting cross-legged on a cosy sofa with her eyes closed, pressing her thumb on the inside of her forearm, with a cup of tea beside her

Wrist pain · 7 min read

10 Acupressure Points for Arm and Wrist Pain: A Gentle Self-Care Guide

Ten acupressure points for tired arms and wrists, how to find them and press safely, and an honest look at what the research does and doesn't show.

Illustration of a cheerful woman in a visor and skirt swinging her racket at a yellow ball on a padel court, with her partner smiling in the background

Sports · 7 min read

Tennis Wrist Support: 5 Exercises for Stronger Wrists in Tennis and Padel

Where wrist and elbow pain from tennis, padel or squash usually comes from, five exercises to build stronger forearms, and how to choose a support that doesn't get in your way.

Illustration of a young man holding an L-sit on low wooden parallettes in a gymnastics hall, with rings in the background

Wrist supports & wraps · 7 min read

The Best Gymnastics Wrist Supports: What Gymnasts, Calisthenics Athletes and Pole Dancers Use

A guide to the wrist supports gymnasts actually use, from elastic wraps to padded supports and tape, plus what works for calisthenics and pole and how to choose.

Illustration of a woman with curly dark hair sitting cross-legged on a pink yoga mat, gently warming up her wrists before practice

Yoga & handstands · 7 min read

Tips to Prevent Wrist Pain in Yoga: Warm-Up, Sequencing and When to Back Off

Most yoga wrist pain builds up quietly over weeks. These are the habits around your practice that keep it from starting: a quick warm-up, smarter sequencing and knowing when to ease off.

Illustration of a smiling woman doing a push-up on a mat with her hands under her shoulders and her body in one straight line

Strength training · 6 min read

7 Push-Up Mistakes That Hurt Your Wrists and How to Fix Each One

Most push-up wrist pain comes from a handful of small form mistakes. Film one set, run through this checklist and fix them one at a time.

Illustration of a sporty woman sitting on a gym bench after training, gently holding one wrist and looking at it thoughtfully, with a water bottle and towel beside her

Sports · 6 min read

Best Wrist Support for Carpal Tunnel If You Train or Play Sport

If your fingers tingle after handstands, cycling or pole, this explains what carpal tunnel is, why night splints are the usual first step, and what a sports wrap can and can't do for you.

Illustration of a smiling woman in downward dog on a pink yoga mat with her fingers spread wide, a yoga block and a folded blanket beside the mat

Yoga & handstands · 8 min read

How to Avoid Wrist Pain in Yoga: Hand Set-Up, Alignment and Props

Most sore yoga wrists come down to how your weight lands on your hands, so this guide shows you how to set up your hands in down dog, plank and chaturanga and which props actually help.

Illustration of a smiling woman with curly hair sitting on a gym bench and putting on patterned wrist wraps before training

Wrist supports & wraps · 6 min read

When Should You Wear Wrist Support? A Simple Decision Guide

Wrist support is brilliant for some situations and pointless for others. Here's how to tell which one you're in, and how to use support without leaning on it.

Illustration of a smiling woman sitting cross-legged on a mat, closing the yellow tab of patterned wrist wraps worn low on both wrists

Wrist supports & wraps · 7 min read

How to Wear Wrist Wraps Properly: Placement, Tightness, Sizing and Care

Where to place your wrist wraps, how tight they should feel, how to pick the right size and how to wash them, with the mistakes I see most often in class.

Illustration of three smiling women of different body types standing on exercise mats and warming up their wrists before training

Strength training · 6 min read

Exercises to Prevent Wrist Injuries: A 7-Minute Warm-Up and Prehab Routine

A quick wrist warm-up you can do before every session and a short prehab finisher for afterwards, so your wrists are ready for what you're about to ask of them.