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

( Wrist tick tock )

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Name of exercise  Stretch wrist ext bil
Other names of exercise Wrist tick tock
Description of exercise Wrist tick tock exercise is a simple and effective workout that targets the muscles in your wrists and forearms. To perform this exercise, sit or stand with your arms extended in front of you, palms facing down. Begin by rotating your wrists in a circular motion, as if you are drawing a small circle with your hands. After a few repetitions, switch directions and rotate your wrists in the opposite direction. This exercise helps to improve wrist flexibility and strength, which can be beneficial for activities that require gripping or lifting. It can also help prevent wrist injuries and reduce pain and stiffness in the wrists.
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
  • Clasp hands together in front of chest. Bend one wrist backwards, using other hand to help stretch.
  • Return to center and bend other wrist backwards using other hand to help stretch.
  • Repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=VyF4-sGyPBc%26pp=ygUOI3dyaXN0c3RyZW5ncmg%253D

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved wrist mobility
  • Increased grip strength
  • Reduced risk of wrist injuries
  • Improved coordination
  • Strengthened forearm muscles
  • Improved blood circulation in the wrists
  • Improved dexterity
  • Reduced stiffness in the wrists
  • Improved overall wrist flexibility
  • Reduced risk of carpal tunnel syndrome

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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 tick tock exercise should be avoided if you have any pre-existing wrist injuries or conditions such as carpal tunnel syndrome, tendonitis, or arthritis. It is also not recommended for those with weak wrists or a history of wrist pain. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop and consult a medical professional. Pregnant women should also avoid this exercise as it puts pressure on the wrists and can cause strain. 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
  • Keep your wrist in a neutral position
  • Use light weights or resistance bands
  • Start with slow and controlled movements
  • Avoid jerky or sudden movements
  • Do not overextend your wrist
  • Listen to your body and stop if you feel any pain or discomfort
  • Keep your core engaged and your shoulders relaxed
  • Breathe regularly throughout the exercise
  • Gradually increase the intensity and duration of the exercise over time.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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