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

( Wrist back wall stretch )

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Name of exercise  Stretch wrist ext at wall
Other names of exercise Wrist back wall stretch
Description of exercise The wrist back wall stretch is a simple and effective exercise that helps to improve flexibility and mobility in the wrist joint. To perform this exercise, 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. Slowly lean forward, keeping your arms straight, until you feel a stretch in your wrists. Hold this position for 15-30 seconds, then slowly return to the starting position. This stretch can also be done with one arm at a time by placing the palm and fingers of one hand against the wall and gently pressing forward. Repeat on the other side. This exercise can help relieve tension and stiffness in the wrists, making it beneficial for those who spend a lot of time typing or using their hands for repetitive tasks. It can also be helpful for athletes who use their hands and wrists frequently in their sport.
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 wall, fingers facing up.
  • Gently slide hand downward, keeping palm flat on wall 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 Flexion, Extension, Retraction, Elevation

    Benefits of exercise

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

  • Increased wrist flexibility
  • Reduced risk of injury
  • Improved grip strength
  • Enhanced range of motion
  • Better wrist stability
  • Improved circulation
  • Strengthened forearm muscles
  • Reduced wrist pain
  • Improved posture
  • Increased hand and finger dexterity

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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 wall stretch exercise should be avoided if you have any existing wrist injuries or pain. It is also not recommended for individuals with carpal tunnel syndrome, tendonitis, or arthritis in the wrist. If you experience any discomfort or pain while performing this exercise, it is best to stop immediately and consult with a healthcare professional. Additionally, if you have any medical conditions or are pregnant, it is important to consult with your doctor before attempting this exercise. It is also not recommended for children under the age of 18 as their bones and muscles are still developing. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • 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 proper form and technique
  • Start with gentle stretches and gradually increase intensity
  • Listen to your body and stop if you feel any pain or discomfort
  • Do not overstretch the wrist
  • Keep your shoulders relaxed and avoid hunching
  • Breathe deeply and evenly throughout the exercise
  • Do not force the stretch beyond your comfortable range of motion
  • Avoid jerky or sudden movements
  • Consult a professional if you have any pre-existing wrist injuries or conditions

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Wrist tendinitis
  • Arthritis
  • Repetitive strain injury (RSI)
  • De Quervain’s tenosynovitis
  • Wrist sprains or strains
  • Wrist bursitis
  • Ganglion cysts
  • Trigger finger
  • Wrist flexor or extensor muscle strain or tightness

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    Frequently asked questions

     

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