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

( Elastic wrist pull in )

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Name of exercise  Resist wrist pron w/elastic and dowel
Other names of exercise Elastic wrist pull in
Description of exercise Elastic wrist pull is a simple exercise that helps to strengthen the muscles in the wrist and forearm. To perform this exercise, you will need an elastic band or resistance band. Begin by sitting or standing with your arm extended in front of you, holding one end of the band in your hand. Wrap the other end of the band around your fingers and make a fist. Slowly pull the band towards your body, keeping your wrist straight and your elbow close to your side. Hold for a few seconds, then slowly release back to the starting position. Repeat for several reps on each arm to improve 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
  • Attach elastic to wooden dowel.
  • Hold dowel in hand as shown.
  • Rotate hand up and inward 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 Pronation
    Type of Action Flexion, Supination

    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 injury
  • Improved coordination and balance
  • Better performance in sports and daily activities
  • Enhanced upper body stability
  • Improved circulation in the wrists
  • Reduced tension and stiffness in the wrists
  • Improved overall wrist mobility

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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 pulls are a common exercise used to strengthen the muscles in the wrist and forearm. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any pre-existing wrist or hand injuries, it is important to consult with a healthcare professional before attempting this exercise. It may aggravate the injury and cause further damage.Additionally, if you experience any pain or discomfort while performing the exercise, it is best to stop and seek guidance from a fitness professional.It is also important to avoid this exercise if you have any conditions that affect the wrist, such as carpal tunnel syndrome or arthritis.Lastly, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put unnecessary strain on the wrist and hand muscles.Overall, it is important to listen to your body and avoid any exercises that may cause pain or discomfort. Consult with a professional if you are unsure about the suitability of this exercise for your individual situation.

    • 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 resistance and gradually increase
  • Avoid jerking or sudden movements
  • Keep your wrist in a neutral position
  • Do not overextend your wrist
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Use a resistance band or tubing that is appropriate for your strength level
  • Consult a professional if you have any wrist injuries or concerns.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • tenosynovitis
  • repetitive strain injury
  • Rheumatoid arthritis
  • Osteoarthritis
  • Ganglion cyst
  • Fibromyalgia
  • De Quervain’s tenosynovitis
  • Trigger finger
  • Cubital tunnel syndrome
  • Dupuytren’s contracture
  • Raynaud’s disease
  • Lupus
  • Scleroderma
  • Psoriatic arthritis
  • Ankylosing spondylitis
  • Gout

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    Frequently asked questions

     

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