Wrist palm up/down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wrist palm up/down )

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Name of exercise  AROM wrist flx/ext palm up
Other names of exercise Wrist palm up/down
Description of exercise The wrist palm up/down exercise is a simple and effective exercise that targets the muscles in the forearm and wrist. To perform this exercise, start by sitting or standing with your arms at your sides and your palms facing down. Slowly rotate your palms up towards the ceiling, keeping your arms straight and your elbows close to your sides. Hold this position for a few seconds, then rotate your palms back down towards the floor. Repeat this movement for several repetitions, focusing on keeping your wrists and forearms engaged throughout the exercise. This exercise can help improve wrist flexibility and strength, making it beneficial for activities such as typing, writing, and sports that require strong wrist 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
  • Place forearm on table with hand off edge of table, palm up, as shown.
  • Move hand upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Supination, Pronation

    Benefits of exercise

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

  • Improved wrist flexibility
  • Strengthened wrist muscles
  • Increased range of motion
  • Improved grip strength
  • Reduced risk of wrist injuries
  • Improved coordination and dexterity
  • Enhanced hand-eye coordination
  • Improved circulation in the hands and wrists
  • Can help prevent carpal tunnel syndrome
  • Can be done anywhere, anytime for convenience

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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 palm up/down exercise is generally a safe and effective way to strengthen the muscles in the forearm and improve wrist mobility. However, there are certain situations where it may be best to avoid this exercise:Recent Wrist Injury: If you have recently injured your wrist, it is important to give it time to heal before performing any exercises. This includes the wrist palm up/down exercise, as it may put too much strain on the injured area and hinder the healing process.
  • Chronic Wrist Pain: If you experience chronic wrist pain, it is best to consult with a healthcare professional before attempting this exercise. It may aggravate your condition and cause further discomfort.
  • Severe Arthritis: If you have severe arthritis in your wrist, this exercise may be too strenuous and cause pain and discomfort. It is best to consult with a doctor or physical therapist for alternative exercises that are better suited for your condition.
  • Carpal Tunnel Syndrome: This exercise may put pressure on the median nerve, which runs through the carpal tunnel in the wrist. If you have carpal tunnel syndrome, this exercise may worsen your symptoms and should be avoided.
  • Pregnancy: Pregnant women may experience changes in their joints and ligaments, making them more susceptible to injury. It is best to avoid this exercise during pregnancy to prevent any potential harm to the wrist.Remember to always listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Avoid jerky movements
  • Keep the wrist in a neutral position
  • Do not overextend the wrist
  • Maintain proper form
  • Do not grip the weight too tightly
  • Use proper weight for your fitness level
  • Do not rush through the exercise
  • Keep the shoulder relaxed
  • Breathe evenly throughout the movement
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Wrist sprains
  • Wrist fractures
  • De Quervain’s tenosynovitis
  • Wrist tendonitis
  • Repetitive strain injuries

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    Frequently asked questions

     

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