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

( Palm over wrist stretch )

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Name of exercise  Stretch wrist sup
Other names of exercise Palm over wrist stretch
Description of exercise Palm over wrist stretch is a simple and effective exercise that helps to stretch and strengthen the muscles in the wrists and hands. To perform this exercise, start by extending one arm straight out in front of you with your palm facing up. Use your opposite hand to gently pull back on your fingers until you feel a stretch in your wrist and forearm. Hold this position for 10-15 seconds, then release and repeat on the other side. This exercise can be done multiple times throughout the day to help improve wrist flexibility and prevent stiffness or pain. It is especially beneficial 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 upward 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 Supination
    Type of Action Flexion, Extension, Circumduction, Abduction, Adduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened hand and wrist muscles
  • Reduced risk of injury
  • Enhanced grip strength
  • Improved circulation
  • Reduced tension and stiffness
  • Can be done anywhere
  • Can be modified for different fitness levels
  • Helps alleviate carpal tunnel symptoms

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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 over wrist stretch exercise should be avoided if you have any existing wrist injuries or conditions such as carpal tunnel syndrome, tendonitis, or arthritis. It may also be harmful if you experience any pain or discomfort while performing the exercise. Additionally, if you have weak wrists or a history of wrist injuries, it is best to avoid this exercise as it can put too much strain on the wrist joint. It is important to listen to your body and consult with a medical professional before attempting this exercise. It is always better to err on the side of caution and choose alternative exercises that do not put excessive strain on your wrists.

    • Precautions

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

  • Warm up before starting the exercise
  • Use a comfortable and stable surface to rest your palm on
  • Keep your arm and wrist in a neutral position
  • Start with slow and gentle stretches
  • Do not overstretch or push through pain
  • Breathe deeply and evenly throughout the exercise
  • Avoid jerky or sudden movements
  • Stop if you feel any discomfort or pain
  • Do not force your palm to stretch beyond its natural range of motion
  • Consult a doctor if you have any pre-existing wrist or hand injuries.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Repetitive strain injury
  • Arthritis
  • Tendinitis
  • Tenosynovitis
  • De Quervain’s tenosynovitis

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    Frequently asked questions

     

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