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

( Dowel wrist wind up )

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Name of exercise  Resist wrist flx w/dowel
Other names of exercise Dowel wrist wind up
Description of exercise The Dowel wrist wind up exercise is a simple yet effective movement that targets the muscles in the wrists, forearms, and hands. It involves holding a dowel or stick with both hands and rotating it in a circular motion, as if winding up a clock. This exercise helps to improve wrist and hand mobility, flexibility, and strength. It is often used in physical therapy and rehabilitation programs to help with conditions such as carpal tunnel syndrome and wrist sprains. The Dowel wrist wind up exercise can also be beneficial for athletes and individuals who use their hands and wrists frequently in their daily activities. It can be easily modified to suit different fitness levels and can be done with or without resistance.
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 up, 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, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Circumduction, Abduction, Elevation

    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 coordination
  • Improved hand-eye coordination
  • Reduced risk of wrist injuries
  • Improved overall wrist stability
  • Improved performance in sports and daily activities
  • 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 wrist wind up exercise should be avoided if you have any pre-existing wrist injuries or pain. This exercise places a lot of strain on the wrists and can exacerbate existing conditions. It should also be avoided if you have any shoulder or elbow injuries, as the movement can put strain on these joints as well. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a medical professional. It is also important to avoid this exercise if you have any recent fractures or sprains in your wrists or hands. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have a history of injuries.

    • 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 dowel or stick with a comfortable weight
  • Maintain proper form and technique throughout the exercise
  • Start with a lower weight and gradually increase as you become stronger
  • Keep your wrists in a neutral position
  • Avoid locking your elbows
  • Do not overextend your wrists
  • Take breaks if you experience any pain or discomfort
  • Do not perform the exercise if you have any wrist injuries or pain
  • Consult a professional trainer or physical therapist for proper guidance and modifications.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Wrist arthritis
  • Tendinitis
  • Repetitive strain injury
  • Wrist sprains or strains
  • Wrist fractures
  • De Quervain’s tenosynovitis
  • Wrist instability
  • Post-surgical rehabilitation for wrist injuries or surgeries

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    Frequently asked questions

     

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