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

( Wrist circles )

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Name of exercise  AROM wrist circles
Other names of exercise Wrist circles
Description of exercise Wrist circles exercise is a simple and effective way to improve wrist flexibility and strength. It involves making circular motions with your wrists in a controlled and deliberate manner. To perform this exercise, extend your arms in front of you and make a fist with both hands. Begin rotating your wrists in a circular motion, starting with small circles and gradually increasing the size. Repeat in the opposite direction. This exercise can be done standing or sitting and can be modified by adding resistance with a small weight or resistance band. Wrist circles can help improve range of motion, reduce stiffness, and prevent injuries in the wrists and hands.
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, arm at side, elbow bent to ninety degrees, palm down.
  • Move wrist in circular motion, through available range.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Flexion, Extension, Abduction, Adduction, Elevation, Depression

    Benefits of exercise

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

  • Improved wrist mobility
  • Increased blood flow to the hands and fingers
  • Reduced risk of wrist injuries
  • Improved grip strength
  • Improved flexibility in the hands and wrists
  • Can be done anywhere with no equipment needed
  • Helps with wrist pain and stiffness
  • Can be used as a warm-up before other exercises
  • Can be modified to target specific areas of the wrist
  • Can be done for both rehabilitation and prevention of wrist issues

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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 circles are a simple and effective exercise that can help improve flexibility and strength in the wrists and hands. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any pre-existing wrist injuries or conditions such as carpal tunnel syndrome, arthritis, or tendonitis, it is important to consult with a healthcare professional before attempting wrist circles. They may recommend modifications or alternative exercises that are better suited for your condition.Additionally, if you experience any pain or discomfort while performing wrist circles, it is important to stop and seek guidance from a professional. Continuing to perform the exercise could worsen any underlying issues or cause further injury.Lastly, if you are pregnant or have recently given birth, it is best to avoid wrist circles as the hormone relaxin can make your joints more susceptible to injury. It is important to listen to your body and avoid any exercises that cause discomfort or strain.

    • 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
  • Keep your wrist in a neutral position
  • Do not force the movement or overstretch
  • Keep your shoulders relaxed
  • Engage your core muscles
  • Use slow and controlled movements
  • Stop if you feel any pain or discomfort
  • Avoid excessive repetition
  • Do not perform the exercise on hard surfaces
  • Consult a doctor if you have any pre-existing wrist injuries or conditions.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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