Wrist back chair stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wrist back chair stretch )

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Name of exercise  Stretch wrist ext at chair
Other names of exercise Wrist back chair stretch
Description of exercise The wrist back chair stretch is a simple exercise that can help alleviate tension and stiffness in the wrists, hands, and forearms. To perform this stretch, sit on a chair with your feet flat on the ground and your back straight. Place your hands on the armrests or the sides of the chair, with your palms facing down. Slowly rotate your wrists inward, bringing your fingertips towards your body. Hold this position for 10-15 seconds, then rotate your wrists outward, pushing your fingertips away from your body. Repeat this movement 3-5 times, then switch hands. This exercise can be done multiple times throughout the day to help improve wrist flexibility and reduce discomfort.
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 in chair, palm flat on chair, elbow straight, next to side as shown.
  • Lean forward until a gentle stretch is felt in the wrist.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved flexibility
  • Reduced tension in wrists and forearms
  • Increased blood flow
  • Relief from carpal tunnel syndrome
  • Improved posture
  • Reduced risk of injury
  • Improved range of motion
  • Increased hand and wrist strength
  • Improved grip strength
  • Reduced muscle tightness

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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 Wrist back chair stretch exercise is generally safe for most people to perform, but there are certain situations where it should be avoided. Firstly, if you have any pre-existing wrist or hand injuries or conditions such as carpal tunnel syndrome, arthritis, or tendonitis, this exercise may aggravate the symptoms and cause further damage. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a medical professional before continuing. People with certain medical conditions such as high blood pressure, heart problems, or vertigo should also avoid this exercise as it involves bending over and may cause dizziness or increased blood pressure. Lastly, pregnant women should avoid this exercise as it may put pressure on the abdomen and potentially harm the developing baby. It is always best to consult with a doctor or physical therapist before starting any new exercise routine.

    • 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 stable chair or surface for support
  • Keep your back straight throughout the exercise
  • Do not overextend your wrist
  • Avoid jerky or sudden movements
  • Breathe deeply and consistently
  • Stop immediately if you feel any pain or discomfort
  • Do not force your wrist beyond its range of motion
  • Engage your core muscles to support your back
  • Gradually increase the intensity and duration of the stretch.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Repetitive strain injury
  • Arthritis
  • Tendinitis
  • Bursitis

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    Frequently asked questions

     

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