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

( Wrist back table stretch )

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Name of exercise  Stretch wrist ext at table
Other names of exercise Wrist back table stretch
Description of exercise The wrist back table stretch is a simple and effective exercise that helps to improve flexibility and mobility in the wrists and forearms. To perform this stretch, start by sitting at a table with your palms facing down on the surface. Slowly walk your hands back, keeping your palms flat on the table, until you feel a stretch in your wrists and forearms. Hold the stretch for 10-15 seconds, then release and repeat. This exercise can help alleviate wrist pain and stiffness, increase range of motion, and improve grip strength. It is especially beneficial for those who spend a lot of time typing or using their hands for repetitive tasks.
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
  • Place hand on table.
  • Keep elbow straight.
  • Lean forward, keeping palm on table, until a gentle stretch is felt.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Circumduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of wrist injuries
  • Relief from wrist pain and tension
  • Strengthened wrist and forearm muscles
  • Improved grip strength
  • Enhanced circulation in the hands and wrists
  • Improved posture
  • Increased hand and wrist dexterity
  • Improved overall wrist and hand function

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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 table stretch exercise should be avoided if you have any preexisting wrist or hand injuries or conditions such as carpal tunnel syndrome, tendonitis, or arthritis. It is also not recommended for those with weak wrists or limited range of motion in their wrists and hands. If you experience pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional before continuing. Additionally, if you have any recent surgery or injury to your arms or shoulders, it is best to avoid this exercise until you have fully recovered. Always listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Start with a light weight and gradually increase as needed
  • Keep your wrist in a neutral position throughout the exercise
  • Do not force the stretch beyond your comfort level
  • Keep your shoulders relaxed and avoid hunching
  • Engage your core muscles to maintain stability
  • Breathe evenly and do not hold your breath
  • Stop immediately if you experience pain or discomfort
  • Gradually release the stretch and do not bounce
  • Consult a professional if you have any pre-existing wrist injuries or conditions.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Wrist tendonitis
  • Arthritis
  • Repetitive strain injury (RSI)
  • De Quervain’s tenosynovitis
  • Tennis elbow
  • Golfer’s elbow
  • Trigger finger
  • Hand and wrist stiffness
  • Hand and wrist pain

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    Frequently asked questions

     

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