Gravity eliminated wrist side to side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Gravity eliminated wrist side to side )

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Name of exercise  Grav- wrist ulnar/radial dev
Other names of exercise Gravity eliminated wrist side to side
Description of exercise Gravity eliminated wrist side to side exercise is a low-impact movement that helps to improve wrist mobility and flexibility. It involves moving the wrist from side to side in a controlled manner, without the influence of gravity. This exercise is particularly beneficial for individuals who have wrist injuries or limitations, as it reduces the strain on the muscles and joints. It can also help to improve grip strength and coordination. To perform this exercise, sit or stand with your arms relaxed at your sides, then slowly move your wrist from side to side, keeping your arm and elbow still. Repeat for several repetitions, gradually increasing the range of motion as you become more comfortable.
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
  • Support forearm on table or knee, palm down.
  • Move wrist side to side as shown.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Ulnar Deviation, Redial Deviation
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion, Hyperextension, Flexion, Extension

    Benefits of exercise

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

  • Increased range of motion
  • Improved wrist flexibility
  • Reduced joint pain
  • Enhanced grip strength
  • Better coordination and balance
  • Improved blood circulation
  • Strengthened forearm muscles
  • Reduced risk of wrist injuries
  • Improved overall wrist strength
  • Increased dexterity and fine motor skills

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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

  • Gravity eliminated wrist side to side exercise should be avoided if you have any wrist injuries or pain, as it can worsen the condition. It should also be avoided if you have any recent surgery or inflammation in the wrist area. People with arthritis or carpal tunnel syndrome should also avoid this exercise as it can put unnecessary strain on the wrist joint and aggravate their condition. Additionally, if you have any conditions affecting your balance or coordination, such as vertigo or dizziness, it is best to avoid this exercise as it involves moving the head and neck. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your specific situation.

    • 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 light weight or resistance band to avoid strain
  • Keep your wrist in a neutral position throughout the exercise
  • Start with slow and controlled movements
  • Avoid jerky or sudden movements
  • Do not force your wrist beyond its range of motion
  • Stop if you feel any pain or discomfort
  • Keep your shoulder and elbow stable
  • Breathe evenly and do not hold your breath
  • Gradually increase the intensity and duration of the exercise.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tennis elbow
  • golfer’s elbow
  • tendinitis
  • wrist sprains
  • wrist strains
  • wrist fractures
  • wrist instability
  • de Quervain’s tenosynovitis
  • trigger finger
  • Dupuytren’s contracture

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    Frequently asked questions

     

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