Elastic wrist hammer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic wrist hammer )

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Name of exercise  Resist wrist radial dev w/elastic
Other names of exercise Elastic wrist hammer
Description of exercise Elastic wrist hammer exercise is a strengthening exercise that targets the muscles in the wrists and forearms. It involves using an elastic band or resistance band to mimic the movement of a hammer, hence the name. To perform this exercise, the band is wrapped around the hand and secured under the foot, and then the wrist is extended and flexed, similar to the motion of hammering. This exercise helps to improve grip strength, wrist stability, and overall forearm strength. It is commonly used in physical therapy and rehabilitation programs for those with wrist injuries or conditions such as carpal tunnel syndrome. It can also be incorporated into a regular workout routine for athletes and individuals looking to improve their wrist and forearm strength.
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
  • Secure elastic under foot.
  • Support forearm on table or knee as shown.
  • Hold elastic in hand, thumb up.
  • Move hand upward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Redial Deviation
    Type of Action Flexion, Extension, Hyperextension, Circumduction

    Benefits of exercise

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

  • Increased grip strength
  • Improved wrist flexibility
  • Better hand-eye coordination
  • Enhanced forearm muscle development
  • Improved overall arm strength
  • Increased range of motion
  • Improved dexterity
  • Better finger control
  • Reduced risk of wrist injuries
  • Improved hammering technique

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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

  • Elastic wrist hammer exercises should be avoided in the following situations:If you have any pre-existing wrist injuries or conditions such as carpal tunnel syndrome or tendonitis. These exercises can put additional strain on the wrist and aggravate the condition.
  • If you experience any pain or discomfort in your wrist during or after the exercise. This could be a sign of an underlying issue that needs to be addressed before continuing with the exercise.
  • If you have recently undergone wrist surgery or have a cast or splint on your wrist. It is important to consult with your doctor before performing any exercises to avoid further injury or hindering the healing process.
  • If you have weak or unstable wrists. These exercises require a certain level of strength and stability in the wrists, so it is important to build up to them gradually and avoid them if you are not ready.
  • If you are pregnant or have recently given birth. Pregnancy can weaken the joints and ligaments, making them more susceptible to injury during exercise.In summary, if you have any wrist issues or are experiencing pain, it is best to avoid elastic wrist hammer exercises and consult with a healthcare professional for proper guidance and treatment.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up adequately before starting the exercise
  • Use a wrist support if you have a history of wrist injuries
  • Start with lighter weights and gradually increase as per your strength
  • Keep your wrists in a neutral position throughout the exercise
  • Do not overextend or hyperextend your wrists
  • Keep your elbows close to your body and avoid swinging the hammer too forcefully
  • Do not perform the exercise if you experience pain or discomfort
  • Maintain proper form and technique to avoid straining your wrists
  • Do not perform the exercise for an extended period of time, take breaks in between sets
  • Consult a doctor before starting this exercise if you have any pre-existing medical conditions.

    • Helpful in Diseases

  • Arthritis
  • Carpal tunnel syndrome
  • Tendonitis
  • Wrist sprain
  • Ganglion cysts
  • Repetitive strain injury
  • De Quervain’s tenosynovitis

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    Frequently asked questions

     

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