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

( Elastic wrist twist over )

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Name of exercise  Resist wrist pron w/elastic (pedi)
Other names of exercise Elastic wrist twist over
Description of exercise Elastic wrist twist over exercise is a simple and effective way to strengthen and stretch the muscles in your wrists and forearms. To perform this exercise, you will need an elastic band or resistance band. Start by holding the band in one hand and extending your arm out in front of you. Then, twist your wrist to bring your palm facing down and then back up to face the ceiling. Repeat this movement for several repetitions, then switch to the other hand. This exercise helps improve wrist mobility, grip strength, and can be beneficial for those who use their hands and wrists frequently in daily activities or sports.
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.
  • Return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted, Resisted (Pedia)
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation, Pronation
    Type of Action Flexion, Extension, Supination, Pronation, Circumduction

    Benefits of exercise

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

  • Increased flexibility
  • Improved joint mobility
  • Strengthened wrists and forearms
  • Reduced risk of injury
  • Enhanced grip strength
  • Improved coordination and balance
  • Increased blood flow to the wrists
  • Reduced muscle tension
  • Improved range of motion
  • Can be done anywhere, anytime

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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 twists should be avoided if you are experiencing any pain or discomfort in your wrists, hands, or arms. It is important to listen to your body and avoid any exercises that cause pain or discomfort. Additionally, if you have a pre-existing wrist injury or condition, it is best to consult with a healthcare professional before attempting elastic wrist twists. It is also important to avoid elastic wrist twists if you have recently had surgery or are recovering from an injury in your wrists or hands. It is always better to err on the side of caution and find alternative exercises that do not put strain on your wrists.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Start with light weights and gradually increase as you build strength
  • Keep your wrist in a neutral position throughout the exercise
  • Do not twist your wrist too forcefully or quickly
  • Avoid overextending your wrist
  • Use proper form and technique
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not perform the exercise if you have a previous wrist injury
  • Use a resistance band or elastic band appropriate for your strength level
  • Consult a fitness professional if you are unsure about proper execution of the exercise.

    • Helpful in Diseases

  • Arthritis
  • Osteoarthritis
  • Carpal tunnel syndrome
  • Tendinitis
  • Bursitis
  • Repetitive strain injury
  • Tennis elbow
  • Golfer’s elbow
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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