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

( Elastic wrist pull over )

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Name of exercise  Resist wrist pron w/elastic
Other names of exercise Elastic wrist pull over
Description of exercise Elastic wrist pull over exercise is a simple yet effective exercise that targets the muscles in the wrists, forearms, and upper arms. It involves using an elastic band or resistance band to perform a pulling motion, which helps to strengthen and tone these muscles. To do this exercise, you simply need to hold one end of the band in each hand, with your arms extended in front of you. Then, pull the band towards your body, keeping your elbows close to your sides and your wrists straight. This exercise can help improve grip strength, increase wrist stability, and prevent injuries in the wrists and arms. It is a great addition to any upper body workout routine.
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 near floor.
  • Support forearm on table or armchair.
  • Position hand palm up with elastic crossing under thumb as shown.
  • Rotate hand to palm down, elastic should resist this movement.
  • Slowly return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Pronation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression, Retraction, Reposition

    Benefits of exercise

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

  • Improved wrist mobility
  • Increased grip strength
  • Strengthened forearm muscles
  • Improved hand coordination
  • Reduced risk of wrist injuries
  • Improved overall upper body strength
  • Increased flexibility in wrists and hands
  • Improved posture
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels

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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 pull over is a common exercise that is used to strengthen the muscles in the wrist, forearm, and hand. However, there are certain situations where this exercise should be avoided. Firstly, if you have a wrist or hand injury, it is important to avoid this exercise until the injury has healed. The repetitive pulling motion can aggravate the injury and delay the healing process. Secondly, if you have any chronic pain or discomfort in your wrist, forearm, or hand, it is best to avoid this exercise. The constant tension and strain on these muscles can worsen the pain and potentially cause further injury. Lastly, if you have any pre-existing conditions such as carpal tunnel syndrome or arthritis, it is important to consult with a healthcare professional before attempting this exercise. They can provide guidance on modifications or alternative exercises that may be more suitable for your condition. Overall, it is important to listen to your body and avoid this exercise if you experience any pain or discomfort. It is always better to err on the side of caution and choose exercises that are safe and suitable for your individual needs.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a resistance band appropriate for your fitness level
  • Keep your wrist in a neutral position
  • Avoid jerky movements
  • Maintain proper form throughout the exercise
  • Do not overstretch the band
  • Use controlled and slow movements
  • Breathe evenly throughout the exercise
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any wrist injuries or pain.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tennis elbow
  • Tendinitis
  • Rheumatoid arthritis
  • Bursitis
  • Repetitive strain injury
  • Hand stiffness
  • Wrist pain
  • Wrist sprain

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    Frequently asked questions

     

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