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

( Isometric wrist turn up )

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Name of exercise  Iso wrist sup
Other names of exercise Isometric wrist turn up
Description of exercise Isometric wrist turn up exercise is a simple yet effective way to strengthen the muscles in your wrists and forearms. To perform this exercise, sit or stand with your arms at your sides and your palms facing down. Make a fist with your hand and slowly rotate your wrist upwards, keeping your forearm still. Hold this position for a few seconds before slowly returning to the starting position. Repeat this movement for several repetitions, then switch to the other hand. This exercise helps to improve wrist stability, increase grip strength, and prevent injuries. It can be done anywhere and requires no equipment, making it a convenient 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
  • Sit at table, arm resting on table, palm down.
  • Keep elbow bent and at side, while placing other hand across back of hand and thumb.
  • Try to turn involved palm upward, 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 Supination
    Type of Action Rotation, Supination

    Benefits of exercise

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

  • Improved wrist strength
  • Increased flexibility
  • Enhanced grip strength
  • Improved wrist stability
  • Reduced risk of injury
  • Improved hand-eye coordination
  • Increased blood circulation
  • Improved overall wrist function
  • Can be done anywhere
  • Requires no 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 turn up exercises should be avoided if you have any existing wrist injuries or pain. It is also not recommended for individuals with conditions such as carpal tunnel syndrome, arthritis, or tendinitis in the wrist. If you are pregnant, it is best to consult with your doctor before attempting this exercise. Additionally, if you have any recent or chronic shoulder or elbow injuries, it is important to avoid this exercise as it can put strain on these areas. If you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • 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 tendonitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • De Quervain’s tenosynovitis

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    Frequently asked questions

     

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