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

( Wrist up/down )

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Name of exercise  AROM wrist flx/ext palm down
Other names of exercise Wrist up/down
Description of exercise Wrist up/down exercise is a simple yet effective movement that targets the muscles in the wrist and forearm. To perform this exercise, sit or stand with your arm extended in front of you at shoulder level. Make a fist with your hand and then slowly bend your wrist upwards, keeping your forearm still. Hold for a few seconds, then slowly lower your wrist back down to the starting position. Repeat this movement for several repetitions, then switch to the other hand. This exercise helps to improve wrist flexibility, strength, and range of motion, making it beneficial for activities that involve gripping or lifting objects. It can also help prevent wrist injuries and alleviate wrist pain.
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 down 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, Circumduction

    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
  • Enhanced dexterity
  • Increased blood flow to the hands and wrists
  • Improved overall hand and wrist function
  • Can be done anywhere, anytime.

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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 up/down exercise is generally a safe and effective way to strengthen the muscles in the wrist and forearm. However, there are certain situations where it should be avoided or modified to prevent injury. Firstly, if you have a pre-existing wrist injury or condition such as carpal tunnel syndrome, tendonitis, or arthritis, it is important to consult with a healthcare professional before attempting this exercise. They can advise on modifications or alternative exercises that may be more suitable for your condition.Additionally, if you experience pain or discomfort while performing the wrist up/down exercise, it is important to stop and reassess your form or seek guidance from a professional. Pushing through pain can worsen an existing injury or lead to a new one.Lastly, if you have recently had surgery or a fracture in your wrist or forearm, it is best to avoid this exercise until you have fully healed and have been cleared by your doctor to resume physical activity.

    • 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
  • Keep your wrist in a neutral position
  • Avoid jerky or sudden movements
  • Do not overextend your wrist
  • Stop if you feel any pain or discomfort
  • Keep your shoulders relaxed
  • Breathe properly throughout the exercise
  • Consult a doctor if you have any pre-existing wrist injuries or conditions

    • Helpful in Diseases

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

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    Frequently asked questions

     

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