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

( Wrist twist )

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Name of exercise  AROM wrist sup/pron
Other names of exercise Wrist twist
Description of exercise Wrist twist exercise is a simple yet effective workout that targets the muscles in the wrist, forearm, and hand. It involves rotating the wrist in a circular motion, either clockwise or counterclockwise, while keeping the arm and elbow stationary. This exercise helps to improve wrist flexibility, mobility, and strength, making it beneficial for activities that require fine motor skills such as writing, typing, and playing instruments. It can also help prevent wrist injuries and alleviate pain and stiffness caused by conditions like carpal tunnel syndrome. Wrist twist exercise can be done with or without weights and can be easily incorporated into a daily fitness routine.
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
  • Stand or sit, arm at side, elbow bent to ninety degrees, palm down.
  • Rotate elbow/forearm palm up through available range.
  • Return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Supination, Pronation
    Type of Action Rotation, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved wrist mobility
  • Increased grip strength
  • Enhanced flexibility
  • Reduced risk of wrist injuries
  • Improved coordination
  • Increased blood flow to the hands and wrists
  • Strengthened forearm muscles
  • Improved hand dexterity
  • Reduced hand and wrist pain
  • Improved overall hand and wrist function

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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

  • Wrist twist exercises are generally safe and beneficial for most individuals. However, there are certain situations where it may be best to avoid this exercise:Recent wrist injury or surgery: If you have recently injured your wrist or undergone wrist surgery, it is important to avoid wrist twist exercises until your wrist has fully healed. This can help prevent further injury and aid in the healing process.
  • Chronic wrist pain: If you experience chronic wrist pain, it is best to avoid wrist twist exercises as they can aggravate the pain and potentially worsen the condition.
  • Carpal tunnel syndrome: Individuals with carpal tunnel syndrome should avoid wrist twist exercises as they can put pressure on the median nerve and worsen symptoms.
  • Arthritis: If you have arthritis in your wrists, it is best to avoid wrist twist exercises as they can put strain on the joints and exacerbate pain and inflammation.
  • Weak wrists: If you have weak wrists, it is important to avoid wrist twist exercises until you have built up enough strength to perform them safely. Starting with gentle wrist strengthening exercises can help prepare your wrists for more advanced movements.In general, it is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or injuries. They can provide personalized recommendations and modifications to ensure you are exercising safely and effectively.

    • 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
  • Start with light weights and gradually increase
  • Do not overextend or hyperextend the wrist
  • Keep the wrist in a neutral position
  • Avoid jerky movements
  • Do not hold your breath
  • Take breaks and rest if you feel any pain or discomfort
  • Do not continue if you have any existing wrist injuries
  • Consult a professional trainer for guidance and modifications.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Repetitive strain injury
  • Wrist sprain

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    Frequently asked questions

     

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