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

( Elastic wrist reverse curl )

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Name of exercise  Resist wrist ext w/elastic
Other names of exercise Elastic wrist reverse curl
Description of exercise Elastic wrist reverse curl is a resistance exercise that targets the muscles in the forearms and wrists. It involves using an elastic band or resistance band to provide resistance as the wrists are flexed and extended in a reverse curl motion. To perform this exercise, start by sitting on a chair or bench with your feet flat on the ground. Place the elastic band around your palms and hold onto the ends with your fingers. Keep your arms at your sides and your palms facing down. Slowly curl your wrists upwards, bringing your knuckles towards your forearms. Then, slowly lower your wrists back to the starting position. This exercise helps to strengthen and tone the muscles in the wrists and forearms, improving grip strength and overall wrist stability. It can be beneficial for athletes, as well as individuals looking to improve their daily activities that require 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.
  • Grasp elastic with hand.
  • Place forearm on table with hand off edge of table, palm down as shown.
  • Move wrist upward.
  • Slowly return to starting position.

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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 Extenstion
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Improved grip strength
  • Increased forearm muscle definition
  • Enhanced wrist stability
  • Reduced risk of wrist injury
  • Improved wrist flexibility
  • Strengthened wrist extensors
  • Improved overall arm strength
  • Increased muscle endurance
  • Improved sports performance
  • Improved daily activities involving wrist movements

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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 reverse curl exercise should be avoided if you have any existing wrist injuries or pain. This exercise puts pressure on the wrist joint and can worsen any pre-existing conditions. It is also not recommended for individuals with carpal tunnel syndrome or tendinitis in the wrist.Additionally, if you have any shoulder or elbow injuries, this exercise may put strain on those joints as well. It is important to listen to your body and avoid any exercises that cause discomfort or pain.If you are new to working out or have weak wrists, it is best to start with lighter weights and gradually increase the intensity to avoid injury. It is always recommended to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health 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 a lighter resistance band to avoid strain or injury
  • Keep your wrist in a neutral position throughout the exercise
  • Keep your elbows close to your sides
  • Engage your core muscles to maintain stability
  • Do not use jerky or sudden movements
  • Avoid overextending your wrist
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or medical professional if you have any pre-existing wrist injuries.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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