Dowel reverse wrist wind up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Dowel reverse wrist wind up )

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Name of exercise  Resist wrist ext w/dowel
Other names of exercise Dowel reverse wrist wind up
Description of exercise The Dowel reverse wrist wind up exercise is a strengthening exercise for the muscles in the wrist and forearm. It involves holding a dowel or stick in the hand with an overhand grip and slowly rotating the wrist in a circular motion, first in one direction and then in the opposite direction. This exercise helps to improve wrist mobility, flexibility, and grip strength. It can also be beneficial for individuals recovering from wrist injuries or those looking to prevent wrist pain or stiffness. The dowel reverse wrist wind up can be easily modified by using different sized dowels or adding resistance with a weight or resistance band.
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
  • Attach weight to rope and secure rope to dowel.
  • Using both hands, palm down, wind up the rope, then unwind.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved wrist flexibility
  • Increased range of motion
  • Strengthened wrist muscles
  • Improved grip strength
  • Enhanced hand-eye coordination
  • Increased wrist stability
  • Improved sports performance
  • Reduced risk of wrist injuries
  • Improved overall wrist function
  • Can be done anywhere with minimal equipment

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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 Dowel reverse wrist wind up exercise should be avoided if you have any wrist or hand injuries, such as carpal tunnel syndrome, tendinitis, or a sprained wrist. It should also be avoided if you have any pain or discomfort during the exercise, as this could indicate an underlying issue. Additionally, if you have any underlying medical conditions that affect your wrists or hands, it is best to consult with a healthcare professional before attempting this exercise. It is also important to avoid this exercise if you are pregnant or have recently given birth, as the wrists and hands may be more sensitive during this time. Lastly, if you are unsure about your ability to perform this exercise safely, it is best to consult with a certified fitness professional for guidance.

    • 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 a light weight or resistance band to start with
  • Keep your wrist and hand in a neutral position
  • Maintain proper form and technique throughout the exercise
  • Avoid overextending your wrist or hand
  • Do not force the movement, go at a comfortable pace
  • Keep your shoulders relaxed and down
  • Engage your core muscles for stability
  • Stop immediately if you feel any pain or discomfort
  • Gradually increase the intensity and weight over time.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • De Quervain’s tenosynovitis
  • Repetitive strain injury (RSI)
  • Wrist sprains
  • Tennis elbow
  • Golfer’s elbow
  • Cubital tunnel syndrome
  • Flexor tendon injuries
  • Extensor tendon injuries
  • Thumb injuries
  • Hand fractures
  • Hand and wrist stiffness
  • Hand and wrist weakness
  • Hand and wrist pain

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    Frequently asked questions

     

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