Forward wrist stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward wrist stretch )

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Name of exercise  Stretch wrist extensors straight arm
Other names of exercise Forward wrist stretch
Description of exercise Forward wrist stretch is a simple stretching exercise that helps to improve flexibility and mobility in the wrist joint. To perform this exercise, start by sitting or standing with your arms at your sides. Extend one arm straight out in front of you with your palm facing down. Use your other hand to gently pull back on your fingers, stretching your wrist and forearm. Hold this position for 10-15 seconds, then release. Repeat on the other hand. This exercise can be done multiple times throughout the day to help reduce wrist stiffness and pain, especially for those who use their hands and wrists frequently in their daily activities.
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
  • Begin with elbow straight.
  • With other hand, grasp at thumb side of hand and bend wrist downward.
  • To increase the stretch, bend wrist toward small finger.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improved flexibility
  • Stronger wrists
  • Reduced risk of injury
  • Better grip strength
  • Increased range of motion
  • Improved blood circulation
  • Reduced stiffness
  • Improved posture
  • Better balance
  • Improved athletic performance

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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

  • Forward wrist stretch exercise should be avoided if you have any acute or chronic wrist injuries or pain. It should also be avoided if you have any recent surgery on your wrist, hand, or forearm. People with carpal tunnel syndrome, tendonitis, or arthritis in their wrists should also avoid this exercise. Additionally, if you have any swelling, inflammation, or bruising in your wrist, it is best to avoid this stretch until it has healed. It is important to listen to your body and stop the exercise if you experience any discomfort or pain. Consult with a healthcare professional before attempting this exercise if you have any concerns about your wrist health.

    • Precautions

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

  • Avoid overstretching
  • Do not force the stretch
  • Keep your shoulders relaxed
  • Breathe deeply and evenly
  • Do not hold your breath
  • Stop if you feel any pain
  • Gradually increase the stretch
  • Keep your elbow straight
  • Maintain proper form
  • Do not bounce or jerk movements

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Repetitive strain injury
  • Wrist tendonitis
  • Arthritis
  • Tennis elbow
  • Golfer’s elbow
  • Cubital tunnel syndrome
  • De Quervain’s tenosynovitis
  • Trigger finger
  • Hand and wrist fractures

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    Frequently asked questions

     

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