Isometric wrist bend back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric wrist bend back )

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Name of exercise  Iso wrist ext
Other names of exercise Isometric wrist bend back
Description of exercise Isometric wrist bend exercise is a simple but effective exercise that targets the muscles in the wrist and forearm. It involves holding the hand in a bent position against resistance, without actually moving the hand. This exercise can be done by placing the forearm on a flat surface and pushing the hand down against it, or by using a resistance band or hand gripper to provide resistance. Isometric wrist bend exercise helps to strengthen the wrist and improve grip strength, making it beneficial for athletes, musicians, and those recovering from wrist injuries. It can also help to prevent wrist pain and improve overall wrist mobility.
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
  • Hold involved hand with other hand as shown.
  • Try to raise hand, not allowing it to move.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased wrist flexibility
  • Improved grip strength
  • Enhanced wrist stability
  • Reduced risk of wrist injury
  • Improved wrist endurance
  • Strengthened forearm muscles
  • Improved overall hand and wrist coordination
  • Increased blood flow to the wrist and hand
  • Improved wrist posture
  • Can be done anywhere, anytime without equipment

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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

  • Isometric wrist bend exercises should be avoided if you have any existing wrist injuries or pain. These exercises involve holding a static position, which can put strain on the wrist joint and aggravate any existing issues. It is important to consult with a doctor or physical therapist before attempting these exercises if you have a history of wrist problems. Additionally, if you experience any discomfort or pain during the exercise, it is best to stop and seek professional advice. Isometric wrist bend exercises should also be avoided if you are pregnant, as the hormone relaxin can make your joints more susceptible to injury. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Do not hold breath.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Repetitive strain injury

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    Frequently asked questions

     

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