Sitting thumb in/out track exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting thumb in/out track )

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Name of exercise  AROM vestib eye tracking sit out/in
Other names of exercise Sitting thumb in/out track
Description of exercise The sitting thumb in/out track exercise is a simple yet effective way to improve hand and finger dexterity and flexibility. To perform this exercise, sit in a comfortable position with your arms resting on a flat surface. Begin by placing your thumbs together and slowly move them apart, keeping your fingers straight. Then, bring your thumbs back together, crossing them over each other. Continue this movement, alternating between spreading your thumbs apart and crossing them over each other. This exercise can be repeated for several sets and is beneficial for improving grip strength, coordination, and fine motor skills. It can also help prevent hand and wrist injuries and is a great warm-up before engaging in activities that require hand and finger dexterity.
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 comfortably.
  • Hold arm straight out in front, thumb up.
  • Focus on thumb.
  • Move thumb toward face until thumb is 6 inches from face.
  • Straighten arm, continuing to focus on thumb.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles __
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Abduction, Adduction, Circumduction, Flexion, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Increased flexibility
  • Improved hand-eye coordination
  • Strengthened thumb muscles
  • Improved grip strength
  • Enhanced fine motor skills
  • Improved dexterity
  • Reduced risk of thumb injuries
  • Improved overall hand function
  • Increased range of motion in thumb
  • Improved finger and hand mobility

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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 sitting thumb in/out track exercise should be avoided if you have any pre-existing wrist or hand injuries, such as carpal tunnel syndrome or tendonitis. It is also not recommended if you have recently undergone wrist or hand surgery. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and consult a healthcare professional. People with arthritis or other joint conditions may also want to avoid this exercise as it can put strain on the affected joints. It is always important to listen to your body and avoid any exercises that may aggravate existing injuries or conditions.

    • Precautions

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

  • Begin with slow movements, and gradually speed up movements day by day.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • tenosynovitis
  • de Quervain’s tenosynovitis
  • trigger finger
  • repetitive strain injury
  • Rheumatoid arthritis
  • Osteoarthritis

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    Frequently asked questions

     

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