Closed wrist bends exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Closed wrist bends )

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Name of exercise  AROM wrist flx/ext w/closed fist
Other names of exercise Closed wrist bends
Description of exercise Closed wrist bends are a simple yet effective exercise that targets the muscles in the wrists and forearms. To perform this exercise, start by sitting or standing with your arms at your sides. Make a fist with both hands, keeping your thumbs on the outside of your fingers. Slowly bend your wrists downwards, bringing your knuckles towards your inner forearm. Hold this position for a few seconds, then slowly release and bend your wrists upwards, bringing your knuckles towards the outside of your forearm. Repeat this movement for several reps, focusing on keeping your wrists straight and engaging the muscles in your forearms. This exercise can help improve wrist flexibility and strength, making everyday tasks easier and reducing the risk of injury.
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 fingers and thumb in a loose fist position.
  • Bend wrist up and down.
  • Repeat.

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    Video Tutorial

     

    Body Part Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Circumduction, Hyperextension

    Benefits of exercise

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

  • Increased wrist flexibility
  • Improved grip strength
  • Strengthened forearm muscles
  • Reduced risk of wrist injuries
  • Improved coordination and balance
  • Increased range of motion in wrists
  • Improved hand dexterity
  • Enhanced finger and hand strength
  • Improved wrist stability
  • Reduced risk of carpal tunnel syndrome

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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

  • Closed wrist bends exercise should be avoided in the following situations:Wrist injury: If you have a wrist injury, it is important to avoid closed wrist bends as it can aggravate the injury and cause further damage.
  • Arthritis: If you have arthritis in your wrist, closed wrist bends can put excessive strain on the joint and worsen your symptoms.
  • Carpal tunnel syndrome: This exercise can put pressure on the median nerve, which can worsen the symptoms of carpal tunnel syndrome.
  • Recent surgery: If you have recently undergone wrist surgery, it is best to avoid closed wrist bends until your doctor gives you the go-ahead.
  • Weak wrists: If you have weak wrists or a history of wrist pain, it is important to avoid this exercise as it can cause strain and discomfort.
  • Pregnancy: Pregnant women should avoid closed wrist bends as it can put pressure on the wrist and cause discomfort.
  • High blood pressure: This exercise can increase blood pressure in the wrist, which can be harmful for those with high blood pressure.
  • Any other medical condition: If you have any other medical condition that affects your wrist or hand, it is best to consult with your doctor before attempting closed wrist bends.

    • 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
  • Start with light weights and gradually increase as you become more comfortable
  • Do not overextend or force the wrist
  • Keep the wrist in a neutral position
  • Do not perform the exercise if you have any wrist injuries or pain
  • Listen to your body and stop if you feel any discomfort
  • Do not rush through the exercise, perform it slowly and controlled
  • Keep your core engaged to avoid putting too much strain on the wrist
  • Always consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • repetitive strain injury

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    Frequently asked questions

     

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