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

( Wrist outside stretch )

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Name of exercise  Stretch Pronator/Abd pollicis brevis
Other names of exercise Wrist outside stretch
Description of exercise The Wrist Outside Stretch is a simple yet effective exercise that targets the muscles in the wrist and forearm. To perform this stretch, start by extending your arm straight out in front of you with your palm facing down. Use your other hand to gently pull back on your fingers, stretching your wrist and forearm. You should feel a gentle pull in the muscles of your wrist and forearm. Hold this stretch for 15-30 seconds, then release and repeat on the other hand. This exercise can help improve flexibility and range of motion in the wrist, making it useful for athletes, office workers, and anyone who uses their hands and wrists frequently.
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 with forearm supported and elbow bent.
  • Palm should be up.
  • Grasp thumb with other hand and pull down while twisting wrist to thumb side, as shown.
  • Keep thumb near base of index finger.
  • Hold, 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 Sitting
    Difficulty Level Low
    Direction of Exercise Abduction, Pronation
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened wrist and forearm muscles
  • Reduced risk of injury
  • Improved grip strength
  • Increased blood flow to the wrists
  • Improved coordination and dexterity
  • Helps alleviate wrist pain and stiffness
  • Can be done anywhere without equipment
  • Can be modified for different levels of difficulty

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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 outside stretch exercise should be avoided if you have any existing wrist injuries or pain. It is also not recommended for those with carpal tunnel syndrome or any other condition that affects the nerves in the wrist. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a medical professional. Additionally, if you have recently had surgery on your wrist or hand, it is best to avoid this exercise until you have fully recovered. Pregnant women should also avoid this exercise as it can put too much pressure on the wrists. 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
  • Do not overextend your wrist
  • Keep your shoulder relaxed
  • Maintain a neutral wrist position
  • Use slow and controlled movements
  • Do not force the stretch
  • Listen to your body and stop if you feel pain
  • Do not hold your breath
  • Keep your fingers and hand relaxed
  • Do not perform the exercise if you have a wrist injury

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Tendinitis
  • Arthritis
  • Repetitive strain injury
  • De Quervain’s tenosynovitis

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    Frequently asked questions

     

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