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

( Sitting thumb track )

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Name of exercise  AROM vestib eye tracking sit (moving thumb)
Other names of exercise Sitting thumb track
Description of exercise Sitting thumb track exercise is a simple and effective way to improve hand and finger dexterity, flexibility, and strength. It involves sitting in a comfortable position with your elbows bent at a 90-degree angle and your palms facing up. Then, using your thumbs, trace a small circle on your palm, starting at the base of your thumb and moving towards your pinky finger. Repeat this motion for a few minutes, gradually increasing the size of the circle. This exercise can be done anywhere and is particularly beneficial for those who use their hands and fingers frequently, such as musicians, typists, and gamers. It can also help alleviate hand and wrist pain and prevent conditions like carpal tunnel syndrome.
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 thumb 12 inches in front of eyes.
  • Move thumb side to side through a 12 inch range while keeping eyes on thumb.
  • Do not move head, follow thumb with eyes.
  • Next, move thumb up and down and then in diagonal patterns.

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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 Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved grip strength
  • Increased dexterity
  • Reduced risk of carpal tunnel syndrome
  • Improved hand and wrist flexibility
  • Strengthened forearm muscles
  • Improved hand-eye coordination
  • Increased blood flow to hands
  • Reduced hand and wrist pain
  • Improved fine motor skills
  • Increased finger strength

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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

  • Sitting thumb track exercise is a simple and effective way to improve hand and wrist mobility, but there are certain situations where it should be avoided.Firstly, if you have any existing hand or wrist injuries, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on modifications or alternative exercises that may be more suitable for your condition.Additionally, if you experience any pain or discomfort while performing the exercise, it is best to stop and consult with a healthcare professional.It is also important to avoid this exercise if you have any medical conditions that affect your hand or wrist, such as arthritis or carpal tunnel syndrome.In general, it is always important to listen to your body and avoid any exercises that cause pain or discomfort. If in doubt, consult with a healthcare professional for personalized advice.

    • 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
  • repetitive strain injury
  • tendinitis
  • tennis elbow

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    Frequently asked questions

     

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