Exam me likhne ki speed kese badhaye
These exercises will help In that case.
For posture correction :-
गर्दन दर्द(neck pain)से हमेशा के लिए छुटकारा पाना हे तो ,video ज़रूर देखें-By Dr.Pratibha(MPT ortho)
• गर्दन दर्द(neck pain)स...
कितना भी पूराना पीठ का दर्द हो , ठीक हो जाएगा-video ज़रूर देखे-By Aapki Voice Dr.Pratibha(MPT ortho)
• कितना भी पूराना पीठ का...
Make a Fist
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Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn't feel pain. Start with this simple stretch:
Make a gentle fist, wrapping your thumb across your fingers.
Hold for 30 to 60 seconds. Release and spread your fingers wide.
Repeat with both hands at least four times.
Finger Stretch:-
Try this stretch to help with pain relief and to improve the range of motion in your hands:
Place your hand palm-down on a table or other flat surface.
Gently straighten your fingers as flat as you can against the surface without forcing your joints.
Hold for 30 to 60 seconds and then release.
Repeat at least four times with each hand.
Claw Stretch:-
This stretch helps improve the range of motion in your fingers.
Hold your hand out in front of you, palm facing you.
Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.
Grip Strengthener:-
This exercise can make it easier to open door knobs and hold things without dropping them.
Hold a soft ball in your palm and squeeze it as hard as you can.
Hold for a few seconds and release.
Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.
Pinch Strengthener:-
This exercise helps strengthen the muscles of your fingers and thumb. It can help you turn keys, open food packages, and use the gas pump more easily.
Pinch a soft foam ball or some putty between the tips of your fingers and your thumb.
Hold for 30 to 60 seconds.
Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.
Finger Lift
Use this exercise to help increase the range of motion and flexibility in your fingers.
Place your hand flat, palm down, on a table or other surface.
Gently lift one finger at a time off of the table and then lower it.
You can also lift all your fingers and thumb at once, and then lower.
Repeat eight to 12 times on each hand.
Thumb Extension:-
Strengthening the muscles of your thumbs can help you grab and lift heavy things like cans and bottles.
Put your hand flat on a table. Wrap a rubber band around your hand at the base of your finger joints.
Gently move your thumb away from your fingers as far as you can.
Hold for 30 to 60 seconds and release.
Repeat 10 to 15 times with both hands. You can do this exercise two to three times a week, but rest your hands for 48 hours in between sessions.
Thumb Flex:-
This exercise helps increase the range of motion in your thumbs.
Start with your hand out in front of you, palm up.
Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm so it touches the base of your small finger.
Hold for 30 to 60 seconds.
Repeat at least four times with both thumbs.
Thumb Touch:-
This exercise helps increase the range of motion in your thumbs, which helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.
Hold your hand out in front of you, with your wrist straight.
Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an "O."
Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand.
Keep moving & keep smiling 🙂
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Disclaimer:-
This video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional.
They are NOT to take the place of going to your own doctor or therapist.
Some contents are used for Educational purpose under fair use .
Copyright Disclaimer Under Section 107 of the Copyright Act 1976 , allowance Is made for “fair use” for purpose such as criticism ,comments ,news reporting ,teaching ,scholarship and research . Fair use Is a use permitted by copyright statute that might otherwise be infringing .Non profit , Educational or personal use tips the balance In favour of fair use .All credit for copyright material used in video goes to respected owners.
14 окт 2024
