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

( Elastic wrist twist up )

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Name of exercise  Resist wrist sup w/elastic (pedi)
Other names of exercise Elastic wrist twist up
Description of exercise Elastic wrist twist up exercise is a simple and effective way to strengthen the muscles in your wrists and forearms. It involves using an elastic band or resistance band to perform wrist rotations and twists. To do this exercise, you can either sit or stand with your arms extended in front of you, holding the band between your hands. Then, twist your wrists inwards and outwards, keeping your arms and elbows still. You can also add resistance by pulling the band tighter or using a thicker band. This exercise can improve wrist flexibility, grip strength, and prevent wrist injuries. It is a great warm-up or cool-down exercise for athletes and can be done anywhere with a resistance band.
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 down with elastic crossing over thumb as shown.
  • Rotate hand to palm up, 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, Circumduction, Supination, Pronation

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened wrist muscles
  • Improved grip strength
  • Reduced risk of wrist injuries
  • Improved hand dexterity
  • Increased blood flow to the wrists
  • Improved coordination
  • Reduced tension and stiffness in the wrists
  • Improved overall wrist function

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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

  • The Elastic wrist twist up exercise should be avoided if you have any wrist injuries or pain. It is also not recommended for those with carpal tunnel syndrome or any other conditions that affect the wrist joint. If you experience any discomfort or pain while performing this exercise, it is best to stop and consult a medical professional. Additionally, if you have any pre-existing medical conditions or are pregnant, it is important to consult with a doctor before attempting this exercise. It is also important to avoid this exercise if you have recently undergone wrist surgery or have any restrictions on wrist movement. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • 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
  • Avoid overexerting yourself
  • Keep your wrist in a neutral position
  • Do not twist your wrist too forcefully
  • Use light weights or resistance bands
  • Keep your shoulders relaxed
  • Maintain proper breathing technique
  • Stop immediately if you feel any pain
  • Avoid jerky or sudden movements
  • Consult a doctor if you have any existing wrist or hand injuries

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • wrist pain
  • tendinitis
  • repetitive strain injury
  • hand and finger stiffness
  • nerve compression
  • wrist sprains
  • wrist fractures
  • wrist tendonitis
  • wrist bursitis

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    Frequently asked questions

     

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