Palm down wrist stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Palm down wrist stretch )

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Name of exercise  Stretch wrist pron
Other names of exercise Palm down wrist stretch
Description of exercise The palm down wrist stretch is a simple exercise that can help improve flexibility and reduce tension in the wrists. To perform this stretch, start by extending your arm straight out in front of you, with your palm facing down. Use your other hand to gently pull your fingers back towards your body, feeling a stretch in your wrist and forearm. Hold this position for 10-15 seconds, then release and repeat on the other hand. This exercise can be done multiple times throughout the day to help alleviate stiffness and discomfort in the wrists, especially for those who spend a lot of time typing or using their hands for repetitive tasks.
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
  • Begin with elbow bent and next to body.
  • Place other hand at wrist.
  • Gently rotate and turn wrist downward until a gentle stretch is felt
  • Hold and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increases flexibility in the wrist
  • Improves range of motion
  • Relieves tension and stiffness in the wrist
  • Helps prevent wrist injuries
  • Can improve grip strength
  • May reduce symptoms of carpal tunnel syndrome
  • Can improve overall hand and wrist function
  • Can be done anywhere, anytime
  • Can be modified for different levels of flexibility
  • Can be used as a warm-up or cool-down exercise for other activities

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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 Palm down wrist stretch exercise should be avoided if you have any existing wrist injuries or pain. It is also not recommended for individuals with carpal tunnel syndrome, as it can aggravate the condition. Additionally, if you have recently undergone wrist surgery or have any other medical conditions that affect your wrists, it is best to avoid this exercise. It is important to listen to your body and stop the exercise if you experience any discomfort or pain. Consult with a doctor or physical therapist before attempting this exercise if you are unsure about its suitability for your specific condition.

    • Precautions

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

  • Warm up before performing the exercise
  • Start with a gentle stretch and gradually increase the intensity
  • Keep your back straight and shoulders relaxed
  • Do not overextend your wrist
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Avoid jerky or sudden movements
  • Do not hold your breath
  • Keep your fingers and thumb relaxed
  • Do not push beyond your range of motion

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tendinitis
  • Arthritis
  • Repetitive strain injury
  • Wrist sprain
  • Ganglion cysts

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    Frequently asked questions

     

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