Elastic wrist pull up twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic wrist pull up twist )

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Name of exercise  Resist wrist sup w/elastic
Other names of exercise Elastic wrist pull up twist
Description of exercise The elastic wrist pull up twist exercise is a dynamic movement that targets the muscles in the wrists, forearms, and shoulders. To perform this exercise, you will need an elastic band or resistance band. Begin by standing with your feet shoulder-width apart and holding the band with both hands at shoulder height. Slowly pull the band upwards, keeping your elbows close to your body and your wrists straight. As you reach the top, twist your wrists outward, engaging the muscles in your forearms. Slowly lower the band back to the starting position and repeat for several repetitions. This exercise helps to improve wrist and forearm strength, which can be beneficial for daily activities and sports performance.
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
  • Secure elastic near floor.
  • Support forearm on table or armchair.
  • Position hand palm down with elastic crossing over thumb as shown.
  • Rotate hand to palm up, elastic should resist this movement.
  • Slowly return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Supination
    Type of Action Flexion, Extension, Circumduction, Abduction, Adduction

    Benefits of exercise

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

  • Improved grip strength
  • Increased forearm muscle development
  • Improved upper body strength
  • Enhanced shoulder stability
  • Improved core strength
  • Increased flexibility
  • Improved coordination
  • Reduced risk of wrist injuries
  • Improved posture
  • Increased range of motion

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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 Elastic wrist pull up twist exercise should be avoided if you have any pre-existing wrist injuries or pain. This exercise puts a lot of strain on the wrists and can worsen any existing conditions. It is also not recommended for individuals with weak wrists or those who have recently undergone wrist surgery. Pregnant women should also avoid this exercise as it can put unnecessary pressure on the wrists and abdomen. Additionally, if you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm or aggravate any existing conditions.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with a lower resistance band if you are a beginner
  • Keep your core engaged throughout the exercise
  • Use a sturdy and stable pull-up bar
  • Avoid jerky movements
  • Do not overextend your wrists
  • Stop immediately if you feel pain or discomfort
  • Gradually increase resistance as you get stronger
  • Consult a trainer or medical professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • tenosynovitis
  • wrist pain
  • hand weakness

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    Frequently asked questions

     

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