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

( Isometric wrist turn down )

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Name of exercise  Iso wrist pron
Other names of exercise Isometric wrist turn down
Description of exercise Isometric wrist turn down exercise is a simple yet effective exercise that targets the muscles in the forearm and wrist. To perform this exercise, begin by sitting or standing with your arms extended in front of you at shoulder height. Make a fist with both hands and slowly rotate your wrists downwards, keeping your arms still. Hold this position for 10-15 seconds, then release and repeat for a total of 10-15 repetitions. This exercise helps to strengthen the muscles in the wrist and forearm, improving grip strength and reducing the risk of wrist injuries. It can be done as part of a warm-up or as a standalone exercise to improve wrist mobility and flexibility.
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
  • Sit at table, arm resting on table, palm up.
  • Keep elbow bent and at side, while placing other hand across palm and thumb.
  • Try to turn involved palm downward, while other hand holds in place.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Pronation
    Type of Action Flexion, Supination, Reposition

    Benefits of exercise

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

  • Improved wrist mobility
  • Increased wrist strength
  • Better grip strength
  • Reduced risk of wrist injuries
  • Improved overall hand and arm coordination
  • Enhanced forearm muscle development
  • Improved posture and alignment of the wrist
  • Increased blood flow to the wrist and hand
  • Improved flexibility and range of motion in the wrist
  • Reduced tension and stiffness in the wrist and hand muscles

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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 turn down exercise should be avoided in certain situations to prevent potential injury or exacerbation of existing conditions. If you have any wrist or hand injuries, such as carpal tunnel syndrome or tendonitis, it is best to avoid this exercise as it may put too much strain on the affected area. Additionally, if you are experiencing acute pain or inflammation in your wrist or hand, it is best to avoid this exercise until the symptoms have subsided. Those with high blood pressure or heart conditions should also avoid this exercise as it can cause a sudden increase in blood pressure. If you are unsure about whether this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • 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
  • Wrist sprains
  • De Quervain’s tenosynovitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Tendinitis
  • Wrist fractures
  • Wrist tendonitis
  • Wrist instability
  • Wrist ligament injuries

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    Frequently asked questions

     

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