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

( Wrist shakes )

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Name of exercise  AROM wrist ulnar/radial dev
Other names of exercise Wrist shakes
Description of exercise Wrist shakes exercise is a simple and effective way to improve wrist strength and flexibility. It involves making rapid and controlled movements with the wrists, similar to shaking a wet hand. To perform this exercise, sit or stand with your arms relaxed at your sides. Begin by making quick, up-and-down movements with your wrists, as if you are trying to shake water off your hands. Gradually increase the speed and intensity of the shakes, making sure to keep your arms and shoulders still. This exercise can help improve wrist mobility, reduce stiffness and pain, and prevent injuries. It can be done daily for a few minutes to reap its benefits.
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
  • Support forearm on table or knee, thumb upward.
  • Move wrist up and down, as shown.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Ulnar Deviation, Redial Deviation
    Type of Action Flexion, Extension, Circumduction, Supination, Pronation

    Benefits of exercise

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

  • Improved wrist flexibility
  • Increased range of motion
  • Strengthened wrist muscles
  • Improved grip strength
  • Reduced risk of wrist injuries
  • Improved hand-eye coordination
  • Increased blood flow to the wrists
  • Improved dexterity
  • Reduced stiffness in the wrists
  • Improved overall wrist mobility

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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

  • Wrist shakes are a common exercise used to improve wrist strength and flexibility. 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 avoid any exercises that may aggravate the injury. This includes wrist shakes, which can put strain on the injured area and delay healing.
  • Chronic wrist pain: If you experience chronic wrist pain, it is best to consult with a doctor or physical therapist before attempting wrist shakes. They can help determine the cause of your pain and provide alternative exercises that may be more beneficial.
  • Carpal tunnel syndrome: Wrist shakes can put pressure on the median nerve, which can worsen symptoms of carpal tunnel syndrome. If you have this condition, it is important to avoid any exercises that involve repetitive wrist movements.
  • Arthritis: If you have arthritis in your wrists, you may find that wrist shakes cause discomfort or pain. It is best to consult with a doctor or physical therapist for alternative exercises that can help improve wrist mobility without exacerbating your arthritis.
  • Pregnancy: During pregnancy, the body produces a hormone called relaxin that loosens ligaments and joints. This can make the wrists more vulnerable to injury during wrist shakes. It is best to consult with a doctor or physical therapist for safe exercises during pregnancy.In general, if you experience any discomfort or pain while performing wrist shakes, it is best to stop and consult with a healthcare professional. They can help determine the cause of your discomfort and provide alternative exercises that may be more suitable for your specific needs.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with light weights and gradually increase
  • Avoid jerky or sudden movements
  • Keep wrists in a neutral position
  • Do not overextend or hyperextend the wrists
  • Take breaks and rest if experiencing pain or discomfort
  • Stop immediately if any sharp pain is felt
  • Avoid doing the exercise if recovering from a wrist injury
  • Consult a doctor or trainer if unsure about proper execution.

    • Helpful in Diseases

  • Arthritis
  • Carpal tunnel syndrome
  • Tendinitis
  • Repetitive strain injury

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    Frequently asked questions

     

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