Wrist pull up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Wrist pull up )

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Name of exercise  Resist wrist ext w/elastic (pedi)
Other names of exercise Wrist pull up
Description of exercise Wrist pull ups are a type of strength training exercise that targets the muscles in the arms, shoulders, and back. It involves hanging from a bar or other sturdy object with an overhand grip and pulling the body up until the chin is above the bar. This exercise primarily works the muscles in the forearms, as they are responsible for gripping and pulling the body weight. It also engages the biceps, triceps, and back muscles, making it a great compound exercise for overall upper body strength. Wrist pull ups can be modified for different fitness levels by using resistance bands or adjusting the height of the bar.
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
  • Secure elastic under foot.
  • Grasp elastic with hand.
  • Place forearm on table with hand off edge of table, palm down as shown.
  • Move wrist upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Elbow & Wrist, Hand
    Type of Muscles Forearm
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Supination, Circumduction, Extension

    Benefits of exercise

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

  • Increased grip strength
  • Improved upper body strength
  • Engages multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps improve posture
  • Increases flexibility in wrists and forearms
  • Can be used as a warm-up or part of a full workout
  • Can be done anywhere
  • Helps with overall body coordination

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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 pull up exercise should be avoided if you have any wrist or hand injuries, such as sprains, strains, or fractures. It can also be harmful if you have any pre-existing conditions like carpal tunnel syndrome or arthritis. Additionally, if you experience any pain or discomfort in your wrists or hands while performing this exercise, it is best to stop and consult with a medical professional. Pregnant women should also avoid this exercise due to the added strain it can put on the wrists. It is important to listen to your body and avoid any exercises that may cause further injury 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 starting the exercise
  • Use proper form and technique
  • Start with a lower weight or resistance and gradually increase
  • Do not overextend or hyperextend the wrist
  • Avoid jerky or sudden movements
  • Keep the shoulders relaxed and engaged
  • Use a spotter or trainer for assistance
  • Do not continue if experiencing pain or discomfort
  • Do not grip the bar too tightly
  • Stretch and cool down after completing the exercise.

    • Helpful in Diseases

  • Wrist pull up exercise is helpful in:
  • Carpal tunnel syndrome
  • Tendinitis
  • Wrist sprains
  • Wrist strains
  • Wrist arthritis
  • De Quervain’s tenosynovitis
  • Wrist bursitis
  • Wrist instability
  • Wrist fractures
  • Wrist dislocation

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    Frequently asked questions

     

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