One hand sock exercise : How to do, Benefits, Side Effects, Uses, Precautions

( One hand sock )

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Name of exercise  Dressing socks one hand indep
Other names of exercise One hand sock
Description of exercise One hand sock exercise is a simple and effective workout that targets the muscles in the arms, shoulders, and chest. To perform this exercise, you will need a pair of socks and a smooth surface. Start by placing one hand on the ground with the fingers spread out and the sock under your palm. With your arm straight, use your fingers to grip the sock and slide it towards you, keeping your elbow close to your body. Then, push the sock back to the starting position. Repeat this movement for a set number of repetitions before switching to the other hand. This exercise helps improve grip strength, wrist stability, and overall upper body strength.
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
  • Have child support leg on furniture or other leg.
  • Position sock so heel is lined up with thumb.
  • Place fingers inside sock and spread fingers.
  • Slip sock over toes.
  • Remove fingers and pull, alternating from front to back, until sock is on foot.

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    Video Tutorial

    https://www.youtube.com/watch?v=aLADpujxves%26pp=ygUNI2hhbmRzb2NrbnNtYw%253D%253D

     

    Body Part Ankle & Foot, Hand
    Type of Muscles Calf or Foot
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased coordination
  • Strengthened core muscles
  • Enhanced flexibility
  • Improved muscle endurance
  • Better muscle symmetry
  • Improved grip strength
  • Increased hand-eye coordination
  • Improved joint stability
  • Enhanced overall athletic performance

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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 One hand sock exercise should be avoided if you have any pre-existing injuries or conditions in your hands, wrists, or arms. This includes conditions such as carpal tunnel syndrome, arthritis, or any recent injuries to these areas. Additionally, if you experience any pain or discomfort while performing the exercise, you should stop immediately and consult with a medical professional. It is also not recommended for individuals who have limited range of motion or strength in their hands, as this exercise can put strain on these areas. If you are unsure about whether or not this exercise is safe for you, it is best to consult with a doctor or physical therapist before attempting it.

    • Precautions

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

  • It may help to use socks with light elastic. Wiggling toes while pulling on sock may also help sock slide on more easily.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • bursitis
  • tenosynovitis
  • gout
  • tendonitis
  • repetitive strain injuries
  • de Quervain’s tenosynovitis
  • trigger finger
  • Raynaud’s disease
  • Dupuytren’s contracture
  • osteoporosis
  • chronic pain

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    Frequently asked questions

     

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