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

( Elastic wrist pull outs )

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Name of exercise  Resist wrist ulnar dev w/elastic
Other names of exercise Elastic wrist pull outs
Description of exercise Elastic wrist pull outs is a strengthening exercise that targets the muscles in the wrists and forearms. It involves using an elastic band or resistance band to perform a pulling motion with the hands and wrists. The exercise helps to improve grip strength, wrist stability, and flexibility. To perform the exercise, the elastic band is wrapped around the fingers and the other end is held with the opposite hand. The hand with the band then pulls the fingers away from the other hand, stretching the band and engaging the wrist and forearm muscles. This exercise is beneficial for athletes, musicians, and anyone looking to improve their hand and wrist strength. It can also help prevent injuries and improve overall hand dexterity.
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
  • Hold elastic in hands as shown, palms down.
  • Support forearms.
  • Move hands outward.
  • Return to start position and repeat.

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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 Ulnar Deviation
    Type of Action Flexion, Extension, Reposition

    Benefits of exercise

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

  • Increased wrist flexibility
  • Improved grip strength
  • Enhanced range of motion
  • Strengthened forearm muscles
  • Improved wrist stability
  • Reduced risk of wrist injuries
  • Improved coordination and dexterity
  • Increased blood flow to the hands and wrists
  • Can be done anywhere with minimal equipment
  • Can be modified for different fitness levels

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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

  • It is important to avoid the Elastic wrist pull outs exercise if you have any existing wrist injuries or conditions such as carpal tunnel syndrome, tendonitis, or arthritis. This exercise involves repetitive wrist movements and can put strain on the wrist joints, exacerbating any existing issues. It is also not recommended for individuals with weak or unstable wrists, as it can increase the risk of injury. If you experience any pain or discomfort during the exercise, it is important to stop and consult a healthcare professional. Additionally, it is not recommended for pregnant women or individuals with high blood pressure, as the exercise can increase blood flow and strain on the wrists.

    • Precautions

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

  • Avoid overstretching
  • Warm up properly
  • Use proper form
  • Do not force the stretch
  • Listen to your body
  • Do not hold your breath
  • Do not jerk or bounce
  • Keep your shoulders relaxed
  • Do not arch your back
  • Gradually increase intensity

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • bursitis
  • repetitive strain injury (RSI)

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    Frequently asked questions

     

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