Composite wrist stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Composite wrist stretch )

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Name of exercise  Stretch wrist pronators
Other names of exercise Composite wrist stretch
Description of exercise Composite wrist stretch exercise is a stretching exercise that targets the muscles and tendons in the wrist and forearm. It involves a combination of different stretches to improve flexibility, range of motion, and prevent injury. To perform this exercise, start by extending one arm in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your body, feeling a stretch in your wrist and forearm. Hold for 10-15 seconds and then release. Next, rotate your palm to face up and use your other hand to gently press down on your fingers, stretching the wrist in the opposite direction. Repeat on the other arm. This exercise can help alleviate wrist pain and stiffness, and is especially beneficial for those who use their hands and wrists frequently in their daily activities.
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 and grasp fingers with opposite hand.
  • Bend wrist backward, keeping fingers straight.
  • Slowly straighten arm while keeping fingers straight.
  • Next pull fingers inward and hold.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened wrist muscles
  • Reduced risk of injury
  • Improved grip strength
  • Improved blood circulation
  • Reduced wrist pain
  • Improved posture
  • Improved athletic performance
  • Improved hand coordination

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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 composite wrist stretch exercise should be avoided if you have any current or past injuries or conditions affecting your wrists, hands, or arms. This includes conditions such as carpal tunnel syndrome, tendonitis, arthritis, or any recent fractures or sprains in the wrist or hand. It is also not recommended for those with chronic pain or inflammation in these areas. If you experience any pain or discomfort during the exercise, stop immediately and consult a medical professional. It is important to listen to your body and avoid any exercises that may aggravate an existing injury or condition. Always consult with a doctor or physical therapist before starting any new exercise routine.

    • Precautions

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

  • Start with a light warm-up before performing the exercise
  • Use slow and controlled movements
  • Keep your wrist in a neutral position throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Avoid any jerky or sudden movements
  • Breathe deeply and evenly throughout the exercise
  • Do not continue if you experience any pain or discomfort
  • Keep your shoulders relaxed and down
  • Do not overstretch or hyperextend your wrist
  • Consult a doctor if you have any pre-existing wrist injuries or conditions.

    • Helpful in Diseases

  • Carpal Tunnel Syndrome
  • Tendinitis
  • Arthritis
  • Repetitive Strain Injury
  • Rheumatoid Arthritis

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    Frequently asked questions

     

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