Tubing assist wrist turn up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Tubing assist wrist turn up )

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Name of exercise  AAROM wrist sup w/elastic
Other names of exercise Tubing assist wrist turn up
Description of exercise Tubing assist wrist turn up exercise is a simple yet effective exercise that targets the muscles in the wrists and forearms. It involves using a resistance band or tubing to provide assistance and resistance while performing wrist rotations. This exercise helps to improve wrist strength, flexibility, and range of motion, making it beneficial for athletes, musicians, and those recovering from wrist injuries. To perform this exercise, one end of the resistance band is attached to a stable object, while the other end is held in the hand with the palm facing up. The wrist is then rotated upwards against the resistance of the band, and then slowly lowered back down. This exercise can be modified by changing the angle of the wrist or using different levels of resistance. Regularly incorporating tubing assist wrist turn up exercise into a workout routine can help to improve grip strength and prevent wrist injuries.
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
  • Secure elastic near floor.
  • Support forearm on table or armchair.
  • Position hand palm down with elastic crossing over top of hand as shown.
  • Rotate hand to palm up, allowing elastic to assist this movement.
  • Return to start position.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased wrist mobility
  • Improved grip strength
  • Strengthened forearm muscles
  • Enhanced hand-eye coordination
  • Improved dexterity
  • Reduced risk of wrist injuries
  • Increased blood circulation to the wrist
  • Improved range of motion
  • Improved wrist stability
  • Increased flexibility

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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

  • Tubing assist wrist turn up exercise should be avoided in the following situations:If you have a wrist injury or pain: This exercise puts pressure on the wrist joint and can worsen any existing injury or pain. It is important to consult a doctor or physical therapist before attempting this exercise if you have any wrist issues.
  • If you have a shoulder injury: This exercise requires a stable shoulder to perform the movement. If you have a shoulder injury, it is best to avoid this exercise to prevent further damage.
  • If you have a weak grip: This exercise requires a strong grip to hold onto the tubing. If you have a weak grip, it may be difficult to perform this exercise correctly and could lead to injury.
  • If you are pregnant: During pregnancy, the body goes through many changes and the ligaments become looser. This makes it easier to get injured while performing this exercise. It is best to avoid this exercise during pregnancy.
  • If you are a beginner: This exercise can be challenging for beginners and may put too much strain on the wrist. It is important to start with simpler exercises and gradually work your way up to this one.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether you should perform this exercise, it is best to consult a medical professional.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a resistance band or tubing that is appropriate for your strength level
  • Keep your wrist in a neutral position throughout the exercise
  • Avoid sudden or jerky movements
  • Maintain a slow and controlled pace
  • Do not exceed your range of motion or push through pain
  • Keep your shoulders relaxed and avoid shrugging
  • Engage your core muscles to stabilize your body
  • Consult with a physical therapist or trainer for proper form and technique
  • Stop the exercise immediately if you feel any discomfort or pain.

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendonitis
  • tennis elbow
  • golfer’s elbow
  • wrist sprain
  • wrist strain
  • wrist tendinopathy

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    Frequently asked questions

     

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