Dowel wrist turnover exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Dowel wrist turnover )

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Name of exercise  Resist wrist sup w/elastic and dowel
Other names of exercise Dowel wrist turnover
Description of exercise The dowel wrist turnover exercise is a simple yet effective way to improve wrist mobility and strength. It involves holding a dowel or stick with both hands and rotating it in a circular motion, first in one direction and then in the other. This movement helps to increase flexibility in the wrists and forearms, as well as strengthen the muscles in these areas. It can be done as part of a warm-up or cool-down routine for athletes, or as a rehabilitation exercise for those recovering from wrist injuries. Regular practice of the dowel wrist turnover exercise can lead to improved wrist stability, range of motion, and overall wrist health.
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 elastic to wooden dowel.
  • Hold dowel in hand as shown.
  • Rotate hand up and outward in a small arc.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise 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)

  • Increased wrist mobility
  • Improved grip strength
  • Better forearm endurance
  • Enhanced finger dexterity
  • Reduced risk of wrist injuries
  • Increased coordination
  • Improved overall hand function
  • Strengthened wrist flexors and extensors
  • Improved hand-eye coordination
  • Increased finger and hand speed

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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 wrist turnover exercise should be avoided if you have any pre-existing wrist injuries or pain, as it may exacerbate the condition. It should also be avoided if you have any recent fractures or sprains in your wrists, as it may hinder the healing process. Additionally, if you have any conditions that affect your grip strength or range of motion in your wrists, such as arthritis or carpal tunnel syndrome, this exercise may be too strenuous and should be avoided. It is always important to consult with a healthcare professional before starting any new exercise, especially if you have any underlying medical conditions.

    • 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 a light weight and gradually increase as you become comfortable with the movement
  • Keep your wrist in a neutral position throughout the exercise
  • Do not use momentum to perform the movement
  • Keep your elbows close to your body
  • Engage your core and maintain a stable posture
  • Do not overextend your wrists at the top of the movement
  • Avoid locking your elbows at the bottom of the movement
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • tennis elbow
  • golfer’s elbow

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    Frequently asked questions

     

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