Wrist side to side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wrist side to side )

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Name of exercise  Grav- wrist flx/ext
Other names of exercise Wrist side to side
Description of exercise Wrist side to side exercise is a simple but effective movement that helps to improve the strength and flexibility of the wrist joint. This exercise involves moving the wrist from side to side in a controlled manner, using the muscles of the forearm and hand. It can be done with or without weights, making it suitable for people of all fitness levels. To perform this exercise, one can sit or stand with the arms extended in front of the body and the palms facing down. Then, the wrist is moved from side to side, keeping the movement slow and controlled. This exercise can help to prevent wrist injuries and improve overall wrist mobility.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place forearm on table with hand positioned as shown, thumb upward.
  • Move wrist back and forth.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved wrist mobility
  • Increased wrist strength
  • Reduced risk of wrist injuries
  • Improved grip strength
  • Enhanced coordination and dexterity
  • Can be done anywhere, anytime
  • Low impact exercise
  • Can be modified for different fitness levels
  • Helps with carpal tunnel syndrome
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The wrist side to side exercise should be avoided if you have any pre-existing wrist injuries or conditions such as carpal tunnel syndrome, tendonitis, or arthritis. It is also not recommended for those with weak wrists or a history of wrist fractures. If you experience pain or discomfort during the exercise, it is important to stop immediately and consult a healthcare professional. Additionally, if you have recently had surgery on your wrist or hand, it is best to avoid this exercise until you have fully recovered. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate pre-existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use proper form and technique
  • Avoid jerky or sudden movements
  • Do not overextend your wrist
  • Use a comfortable range of motion
  • Do not push through pain or discomfort
  • Keep your wrist in a neutral position
  • Use a slow and controlled pace
  • Do not use weights that are too heavy
  • Stop if you feel any sharp pain or discomfort

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Wrist arthritis
  • Tendinitis
  • Repetitive strain injury (RSI)
  • De Quervain’s tenosynovitis
  • Wrist sprains or strains
  • Wrist fractures or dislocations
  • Wrist bursitis
  • Ganglion cysts
  • Wrist tendon injuries.

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    Frequently asked questions

     

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