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

( Wall wrist stretch )

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Name of exercise  Stretch wrist extensors at wall
Other names of exercise Wall wrist stretch
Description of exercise The Wall wrist stretch is a simple exercise that helps to improve flexibility and mobility in the wrists. To perform this stretch, stand facing a wall with your feet shoulder-width apart. Place your palms flat against the wall at shoulder height, with your fingers pointing upwards. Gently press your hands into the wall, keeping your arms straight, until you feel a stretch in your wrists. Hold this position for 10-15 seconds, then release. Repeat 2-3 times. This exercise helps to loosen up tight muscles and tendons in the wrists, making it beneficial for those who spend a lot of time typing or performing repetitive hand movements.
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
  • With the arm turned inward, place the back of hand on the wall.
  • Slowly stretch top of wrist by holding in place.
  • Relax 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
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved wrist flexibility
  • Increased range of motion
  • Reduced risk of wrist injuries
  • Improved grip strength
  • Better circulation in the hands and wrists
  • Relief from wrist pain and discomfort
  • Improved hand and finger dexterity
  • Enhanced performance in sports and activities that require wrist movement
  • Can be done anywhere with a wall
  • Can be easily modified for different levels of flexibility and 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

  • The Wall wrist stretch exercise should be avoided if you have any current wrist injuries or pain. It is also not recommended if you have a history of wrist injuries or conditions such as carpal tunnel syndrome or tendonitis. If you experience any discomfort or pain while performing the exercise, it is best to stop and consult with a medical professional. Additionally, if you have any recent surgeries or fractures in your wrist, it is important to avoid this exercise until you have fully healed and have been cleared by your doctor. It is always important to listen to your body and avoid any exercises that may aggravate or worsen an existing condition.

    • Precautions

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

  • Keep elbow straight, and thumb down.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Wrist tendonitis
  • Arthritis
  • Repetitive strain injury
  • Osteoarthritis
  • Rheumatoid arthritis
  • De Quervain’s tenosynovitis
  • Cubital tunnel syndrome
  • Dupuytren’s contracture
  • Trigger finger

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    Frequently asked questions

     

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