Kaley Cuoco’s No-Hands Workout: How to Stay Fit with Wrist Pain
Core and lower-body moves keep you active even when upper-limb discomfort strikes.
Kaley Cuoco, widely recognized for her roles on television and as a new mom, is breaking barriers in the fitness world by sharing her no-hands workout routine. Facing both the joys and physical challenges of motherhood, Cuoco demonstrated that even wrist pain and post-baby injuries don’t have to sideline your self-care. Her creative and accessible approach is making waves across social media and providing hope for those with similar limitations.
Contents
- Why Kaley Cuoco Does ‘No-Hands’ Workouts
- Understanding ‘Mommy Wrist’ and Carpal Tunnel
- Kaley Cuoco’s Innovative No-Hands Workout Routine
- Sample No-Hands Exercises You Can Try
- Expert Advice & Community Response
- Frequently Asked Questions
Why Kaley Cuoco Does ‘No-Hands’ Workouts
Motherhood comes with new routines—and sometimes, unforeseen physical discomforts. Kaley Cuoco, after giving birth to her daughter Matilda, began experiencing significant hand and wrist pain. This pain, she revealed, was so pronounced that it affected her daily life and threatened her regular fitness regimen. In a now-viral Instagram video with her trainer Ryan Sorensen, Cuoco candidly addressed her struggles:
- She experiences “carpal tunnel syndrome,” which causes persistent numbness, tingling, and pain in her hands and arms.
- Caring for her infant—especially repetitive motions like holding and carrying her baby—has aggravated these symptoms.
- Determined not to let her injuries sideline her, Cuoco worked with her trainer to devise a workout routine that completely avoids using her hands.
Cuoco’s openness highlights a reality many mothers face—physical changes postpartum can require big lifestyle adjustments. But, as she encourages: “You can always do it. No excuses!”
Understanding ‘Mommy Wrist’ and Carpal Tunnel
Two conditions appeared in Cuoco’s story: carpal tunnel syndrome and what’s commonly called ‘mommy wrist.’ While these two are often confused, they have distinct causes and symptoms:
| Condition | Cause | Symptoms | Location |
|---|---|---|---|
| Carpal Tunnel Syndrome | Pinched/compressed median nerve in the wrist, often from repetitive wrist motions or pressure | Numbness, tingling, pain in the hand and forearm | Base of hand/palm, radiating up the arm |
| ‘Mommy Wrist’ (De Quervain’s Tenosynovitis) | Inflammation of wrist tendons, frequently from lifting and holding infants | Pain/swelling at the thumb-side of the wrist, worse with thumb movement | Wrist, especially below the thumb |
Kaley Cuoco has openly shared that she deals with pain in both hands, wearing wrist braces and describing it as “just me sulking feeling sorry for myself lol.” Her social media posts have started important conversations about the prevalence of these conditions in new moms.
Kaley Cuoco’s Innovative No-Hands Workout Routine
Cuoco’s trainer, Ryan Sorensen, designed a bespoke workout plan that minimizes strain on her hands and wrists, letting her maintain physical and mental wellness. Here’s how her typical no-hands session looks:
Warm-Up
- Treadmill walking or running: Hands free, focused on lower body endurance.
- Light cardio: Step-ups and resistance band drills to get the heart rate up.
Strength and Core
- Chair squats: Engages glutes, quads, and hamstrings with no need for wrist support.
- Glute bridges: Targets the lower back and glutes, performed on the floor with hands by your sides or tucked under your hips.
- Leg raises: Core-centric exercise executed while lying down, requiring no upper body involvement.
- Agility and balance drills: Incorporate cones or flat obstacles to train footwork and stability without hand use.
- Side planks with an exercise ball: Maintaining balance with elbows on the ground, avoiding hand strain.
- Sit-ups with an exercise ball: Keep the elbows planted, focusing on core strength.
Cardio
- Standing mountain climbers: Simulate the cardio of a mountain climber without pressing into the floor with your wrists.
- No-impact boxing: Shadowboxing, swinging arms and upper body with open hands (or even no gloves), adjusting technique to keep wrists neutral.
Kaley ends her workouts visibly flushed and satisfied, underscoring the intensity and efficacy of these adjustments: “That is how you do a no-hands workout and still get your ass kicked,” she quipped at the end of one session.
Sample No-Hands Exercises You Can Try
Inspired to try this accessible approach? These exercises are designed to be wrist-friendly and can be performed by nearly anyone dealing with similar pain or injury.
- Chair Squats
- Stand in front of a chair with feet hip-width apart.
- Lower yourself as if sitting, tap the chair lightly, then stand back up.
- This builds leg and glute strength with no hand involvement.
- Glute Bridges
- Lie on your back, knees bent, feet flat on the floor.
- Press through your heels to lift your hips, creating a straight line from shoulders to knees.
- Lower slowly and repeat. Hands can rest at your sides or under your hips for support if needed.
- Leg Raises
- Lie flat on your back with your legs extended.
- With core engaged, lift legs to a 90-degree angle, then slowly return them near the floor without touching.
- Repeat for 10–15 reps. Challenge your abs—your wrists stay relaxed.
- Standing Cardio Moves
- Standing mountain climbers and quick stepping drills for a burst of cardio.
- Try marching in place, squat jumps, or side-to-side shuffles.
- Core Balance with Exercise Ball
- Perform sit-ups or side planks with elbows resting on the ground or a stability ball for minimal wrist activation.
- No-Impact Shadowboxing
- Practice boxing movements in the air, focusing on movement and cardio, but keep your wrists neutral and avoid any forceful extension.
Expert Advice & Community Response
Kaley Cuoco’s video went viral not only because of her celebrity status but because it resonated with so many people looking for solutions to their own exercise barriers. Fitness experts have weighed in on the value of creativity and adaptability in working around injuries:
- Adapting workouts to accommodate pain or injury is essential for both physical progress and mental health.
- Lower body and core exercises can provide a sufficient burn and total-body conditioning, even without upper body involvement.
- Bodyweight and minimal equipment workouts are effective for strength and cardiovascular improvements.
- Improvised routines (like Cuoco’s) inspire others with injuries, arthritis, or other limitations to stay active safely.
The response from Cuoco’s fans—and from other moms—was overwhelmingly positive:
- “I love these options to stay strong without the pain when I have flare-ups!” a follower commented.
- Another new mom said, “I’m in a similar situation after having my baby. Going to try these 🫶.”
- “Looks like a tough workout to me…and Kaley killed it per usual. 🔥🔥🔥” added another fan.
Cuoco’s willingness to share her journey brings much-needed attention to the challenges postpartum women face and the importance of taking care of mental and physical health—even if it looks different than before.
Frequently Asked Questions (FAQs)
What is a ‘no-hands workout’?
A ‘no-hands workout’ consists of exercises that require little to no pressure on your hands or wrists. It’s ideal for people with injuries, arthritis, or repetitive strain issues affecting the upper limbs.
Who can benefit from these routines?
Anyone recovering from wrist, hand, or arm injuries, as well as new moms or people with chronic tendonitis, can benefit from these routines. They also provide a great lower-body and core workout for anyone looking to mix up their fitness regimen.
What is ‘mommy wrist’ and how is it different from carpal tunnel syndrome?
‘Mommy wrist’ refers to tendon inflammation (De Quervain’s Tenosynovitis) from repetitive baby-holding and awkward hand positions. Carpal tunnel syndrome, on the other hand, involves nerve compression. While both cause wrist pain, the symptoms and underlying causes differ.
Can I adapt these exercises if I have another injury?
Absolutely. Always consult a medical provider before starting a new exercise routine, but most lower body and core exercises can be tailored for a variety of injuries and mobility levels.
Are no-hands workouts as effective as traditional routines?
Yes—they can be just as effective at maintaining strength, balance, and cardiovascular health. The key is consistency and finding challenging adaptations that work for your situation.
Final Thoughts
Kaley Cuoco’s openness about her struggles—and her creative solution—have sparked a vital conversation about the power of adapting fitness to your needs. Whether you’re facing wrist pain, adjusting after childbirth, or looking for new ways to stay strong, her journey is a reminder that there’s always a way to move forward. You can start with any of the exercises above, modify for your needs, and celebrate every step you take towards better health and resilience—hands or no hands.
References
- https://www.prevention.com/fitness/workouts/a44839860/kaley-cuoco-no-hands-workout-wrist-pain-instagram-video/
- https://www.accesshealth.tv/kaley-cuocos-no-hands-workout-a-quirky-solution-for-wrist-woes/
- https://www.eatthis.com/weight-free-workouts-kaley-cuoco-does-injured/
- https://www.aol.com/kaley-cuoco-looks-toned-showing-123000701.html
- https://www.fox13news.com/news/kaley-cuoco-carpal-tunnel-syndrome-holding-daughter
- https://www.prevention.com/fitness/workouts/a45953657/kaley-cuoco-quick-treadmill-workout-hiit-amazing-butt-legs/
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