Bent arm wrist upward stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bent arm wrist upward stretch )

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Name of exercise  Stretch wrist flexors bent elbow
Other names of exercise Bent arm wrist upward stretch
Description of exercise The bent arm wrist upward stretch exercise is a simple but effective movement that helps to improve flexibility and mobility in the wrists and forearms. To perform this exercise, start by standing with your feet shoulder-width apart and your arms bent at the elbows, palms facing up. Slowly extend your wrists upward, keeping your arms bent, until you feel a stretch in your forearms. Hold this position for a few seconds, then release and repeat. This exercise can be done multiple times throughout the day to help alleviate wrist pain and stiffness, and can also be used as a warm-up before engaging in activities that involve heavy wrist movements.
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
  • Bend elbow of involved arm.
  • Grasp fingers of involved hand with other hand.
  • Pull back hand gently, as shown.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened wrist muscles
  • Increased range of motion
  • Reduced risk of wrist injuries
  • Improved grip strength
  • Improved posture
  • Reduced tension in wrists and forearms
  • Improved blood circulation
  • Can be done anywhere
  • Quick and easy exercise

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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 Bent arm wrist upward stretch exercise is generally safe and beneficial for most individuals. However, there are certain situations where it should be avoided or modified to prevent injury or discomfort. Firstly, individuals with wrist injuries, such as sprains or fractures, should avoid this exercise as it can aggravate the injury and delay healing. Similarly, those with chronic wrist conditions like carpal tunnel syndrome or arthritis should consult a healthcare professional before attempting this exercise.Furthermore, individuals with shoulder or elbow injuries should avoid this exercise as it puts strain on these joints. Pregnant women should also avoid this exercise as it can cause discomfort and put pressure on the abdominal muscles.Lastly, if you experience any pain or discomfort during the exercise, it is best to stop and consult a professional before continuing. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or exacerbates existing injuries.

    • 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
  • Avoid jerky or sudden movements
  • Keep your back straight and shoulders relaxed
  • Listen to your body and stop if you feel pain
  • Do not overextend your wrists
  • Keep your elbows close to your body
  • Breathe regularly throughout the exercise
  • Consult a professional if you have any wrist or arm injuries.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Repetitive strain injury
  • Wrist sprains
  • Wrist strains
  • De Quervain’s tenosynovitis
  • Ganglion cysts
  • Trigger finger
  • Tenosynovitis

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    Frequently asked questions

     

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