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

( Isometric wrist bend )

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Name of exercise  Iso wrist flx
Other names of exercise Isometric wrist bend
Description of exercise Isometric wrist bend back exercise is a simple yet effective way to strengthen and stretch the muscles in the wrist and forearm. To perform this exercise, start by sitting or standing with your arms extended in front of you at shoulder height. Make a fist with your hand and place it against a wall or table. Slowly bend your wrist back, keeping your arm and fist in contact with the surface. Hold this position for 10-15 seconds, then release. This exercise can help improve wrist flexibility and prevent injuries, making it a great addition to any workout routine.
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 flex wrist, 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 Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved wrist flexibility
  • Increased wrist strength
  • Better wrist stability
  • Reduced risk of wrist injuries
  • Improved grip strength
  • Enhanced hand and finger dexterity
  • Improved blood circulation in the wrists
  • Reduced tension and stiffness in the wrists
  • Improved overall wrist mobility
  • Can help alleviate wrist pain and discomfort

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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 Isometric wrist bend back exercise should be avoided if you have any pre-existing wrist injuries or pain. It is also not recommended for individuals with carpal tunnel syndrome, as it can aggravate the condition and cause further discomfort. Additionally, if you have any inflammation or swelling in your wrist, this exercise should be avoided as it can worsen the symptoms. It is important to listen to your body and avoid this exercise if you experience any pain or discomfort during or after performing it. If you are unsure about whether this exercise is safe for you, consult with a medical professional before attempting it.

    • Precautions

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

  • Perform exercise in several ranges.
  • Do not hold breath.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tendinitis
  • Wrist sprain
  • Osteoarthritis
  • Rheumatoid arthritis
  • De Quervain’s tenosynovitis
  • Trigger finger

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    Frequently asked questions

     

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