Gravity assist wrist bend down exercise : How to do, Benefits, Side Effects, Uses, Precautions

Gravity assist wrist bend down : How to do, Benefits, Side Effects, Uses, Precautions ( Gravity assist wrist bend down )

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Name of exercise  AAROM wrist ulnar dev
Other names of exercise Gravity assist wrist bend down
Description of exercise The gravity assist wrist bend down exercise is a simple yet effective way to strengthen the muscles in your wrists and forearms. To perform this exercise, start by sitting on a chair and placing your forearm on a table or desk with your palm facing down. Use your other hand to gently push down on the back of your hand, creating resistance. Slowly bend your wrist downwards while keeping your arm and hand in place. Hold for a few seconds before releasing and repeating. This exercise helps to improve wrist flexibility, grip strength, and can also alleviate wrist pain and discomfort. It is a great addition to any wrist strengthening 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
  • Support forearm on table or knee.
  • Hold hand as shown, thumb upward.
  • Allow hand to bend downward.
  • Return to starting position and repeat.

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    Video Tutorial

    EX437/YTB/Link

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Ulnar Deviation
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

    EX437/T1(ME/1)

  • Increased wrist flexibility
  • Improved range of motion
  • Strengthened wrist muscles
  • Enhanced grip strength
  • Reduced risk of wrist injuries
  • Improved hand-eye coordination
  • Better control and stability in daily activities
  • Improved performance in sports involving wrist movements
  • Increased blood flow to the wrist area
  • Can be done anywhere with no equipment needed

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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 gravity assist wrist bend down exercise should be avoided if you have any wrist or hand injuries or pain. It should also be avoided if you have recently undergone wrist surgery or have a history of wrist or hand problems. If you experience any discomfort or pain during the exercise, stop immediately and consult a doctor. Additionally, this exercise should be avoided if you have any medical conditions that may be aggravated by repetitive wrist movements, such as carpal tunnel syndrome or arthritis. It is important to listen to your body and only perform exercises that are comfortable and safe for you. If in doubt, consult with a healthcare professional before attempting this exercise.

    • 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 lighter weight and gradually increase as needed
  • Keep your wrist in a neutral position throughout the exercise
  • Do not overextend or hyperextend your wrist
  • Avoid jerky or sudden movements
  • Keep your core engaged to avoid strain on your back
  • Do not use momentum to complete the movement
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Repetitive strain injury
  • Wrist sprains
  • De Quervain’s tenosynovitis
  • Ganglion cysts
  • Wrist fractures
  • Osteoarthritis
  • Rheumatoid arthritis
  • Wrist tendonitis
  • Tennis elbow
  • Golfer’s elbow
  • Cubital tunnel syndrome
  • Median nerve compression
  • Ulnar nerve compression
  • Trigger finger

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    EX437/FAQ/1

     

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