{"id":66,"date":"2019-08-21T15:58:02","date_gmt":"2019-08-21T10:28:02","guid":{"rendered":"https:\/\/www.askyogaexpert.org\/blog\/?page_id=66"},"modified":"2020-10-07T13:48:02","modified_gmt":"2020-10-07T08:18:02","slug":"mani-bandha-sakthi-vikasaka-wrist","status":"publish","type":"post","link":"https:\/\/www.askyogaexpert.org\/blog\/mani-bandha-sakthi-vikasaka-wrist\/","title":{"rendered":"Weak Wrists? Try this Pair of Exercises"},"content":{"rendered":"<p>Manibandh Shakti Vikasak exercise, as the name suggests, is meant to strengthen the wrists. Manibandh means carpus, which is the anatomical term for the wrist which connects the radius and ulna of the forearm with the metacarpal\u00a0<b>bones<\/b>\u00a0of the hand. It is comprised of eight individual\u00a0<b>carpal bones<\/b>\u00a0that are seated in two neat rows of four.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a20cc98cf25b\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a20cc98cf25b\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.askyogaexpert.org\/blog\/mani-bandha-sakthi-vikasaka-wrist\/#Starting_Posture_of_Manibandh_Shakti_Vikasaka\" >Starting Posture of Manibandh Shakti Vikasaka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.askyogaexpert.org\/blog\/mani-bandha-sakthi-vikasaka-wrist\/#Exercise_Technique_of_Manibandh_Shakti_Vikasaka\" >Exercise\/ Technique of Manibandh Shakti Vikasaka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.askyogaexpert.org\/blog\/mani-bandha-sakthi-vikasaka-wrist\/#Precaution_of_Manibandh_Shakti_Vikasaka\" >Precaution of Manibandh Shakti Vikasaka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.askyogaexpert.org\/blog\/mani-bandha-sakthi-vikasaka-wrist\/#Benefits_of_Manibandh_Shakti_Vikasaka\" >Benefits of Manibandh Shakti Vikasaka<\/a><\/li><\/ul><\/nav><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Starting_Posture_of_Manibandh_Shakti_Vikasaka\"><\/span>Starting Posture of Manibandh Shakti Vikasaka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stand with feet close together, with the body straight. Stretch out your two arms straight in front of you at shoulder level, keeping them parallel to the ground.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_Technique_of_Manibandh_Shakti_Vikasaka\"><\/span>Exercise\/ Technique of Manibandh Shakti Vikasaka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>EXERCISE `A&#8217; : With loosely clenched fists, let your wrists move the fists up and down with force. While bringing your fist up and down, try to touch the forearm. The arms should be kept as stiff as possible. Five times\u00a0 to begin with.<\/p>\n<p>EXERCISE `B&#8217; : Raise the arms, bent at the elbow, sideways to shoulder level. The wrists should be moved up and down as in exercise `A\u2019. While doing so, the fists should try to touch the forearm. Five times to begin with.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Precaution_of_Manibandh_Shakti_Vikasaka\"><\/span>Precaution of Manibandh Shakti Vikasaka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Any wrist injured should be careful while doing this exercise.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Benefits_of_Manibandh_Shakti_Vikasaka\"><\/span>Benefits of Manibandh Shakti Vikasaka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>This exercise is helpful in strength of muscles, tendons and ligaments of the wrists.<\/p>\n<p>Couple this exercise with <a href=\"https:\/\/www.askyogaexpert.org\/blog\/kara-prstha-sakthi-vikasaka-upper-of-the-hand\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kara Tala Shakti Vikasaka<\/a> exercise for wrists and palms (anatomically called <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK535382\/\" target=\"_blank\" rel=\"noopener noreferrer\">Carpus and Meta-carpus )<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Manibandh Shakti Vikasak exercise, as the name suggests, is meant to strengthen the wrists. Manibandh means carpus, which is the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[87],"tags":[],"class_list":["post-66","post","type-post","status-publish","format-standard","hentry","category-sukshama-vyayama"],"_links":{"self":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/66","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/comments?post=66"}],"version-history":[{"count":2,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/66\/revisions"}],"predecessor-version":[{"id":811,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/66\/revisions\/811"}],"wp:attachment":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/media?parent=66"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/categories?post=66"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/tags?post=66"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}