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

( Bent arm downward wrist stretch )

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Name of exercise  Stretch wrist extensors bent elbow
Other names of exercise Bent arm downward wrist stretch
Description of exercise The Bent Arm Downward Wrist Stretch is a simple and effective exercise that helps to improve flexibility and mobility in the wrists and forearms. To perform this stretch, start by extending one arm in front of you with your palm facing down and your fingers pointing towards the ground. Then, use your other hand to gently pull back on your fingers, bending the wrist and creating a stretch in the forearm muscles. Hold this position for 10-15 seconds before releasing and repeating on the other side. This exercise is great for anyone who uses their hands and wrists frequently, such as athletes, office workers, and musicians, as it can help prevent injuries and improve overall wrist mobility.
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
  • Begin with elbow bent.
  • With other hand, grasp at thumb side of hand and bend wrist downward.
  • To increase the stretch, bend wrist toward little finger.

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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 Flextion
    Type of Action Flexion, Wrist Stretch

    Benefits of exercise

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

  • Increased wrist flexibility
  • Improved grip strength
  • Reduced risk of wrist injury
  • Improved range of motion in wrists
  • Increased blood flow to wrists
  • Relief from wrist pain or stiffness
  • Improved posture
  • Strengthening of forearm muscles
  • Improved coordination and dexterity in hands
  • Reduced tension in wrists and forearms

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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 downward wrist stretch exercise should be avoided if you have any existing wrist or hand injuries, such as carpal tunnel syndrome, tendonitis, or sprains. It should also be avoided if you experience any pain or discomfort during the exercise. Additionally, if you have any existing shoulder or elbow injuries, this exercise may put unnecessary strain on those areas and should be avoided. If you are pregnant or have any other medical conditions that may be affected by this exercise, it is best to consult with a doctor before attempting it. It is important to listen to your body and avoid any exercises that cause pain or discomfort to prevent further injury.

    • 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
  • Avoid jerky movements
  • Do not overstretch the wrist
  • Stop immediately if you feel any pain or discomfort
  • Do not force the stretch beyond your comfort level
  • Keep your shoulders relaxed
  • Breathe deeply and evenly throughout the exercise
  • Do not hold your breath
  • Consult a professional if you have any wrist or hand injuries.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tenosynovitis
  • Wrist tendonitis
  • Rheumatoid arthritis
  • Osteoarthritis
  • Tendinitis
  • Repetitive strain injury (RSI)

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    Frequently asked questions

     

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