The wrist flexor is located on the medial edge of the forearm. Key features: thick tendon, long abdomen.
general information
The musculus flexor carpi ulnaris (the so-called anatomy tendon in Latin) consists of two heads:
- Shoulder - is located in the area of the intermuscular, epicondy of the shoulder.
- Elbow - begins at the elbow bone,occupies about two-thirds of the elbow bone below, covering the forearm in the area of the fascia. The tissue is placed near the flexor retainer and provides coverage of the pea-shaped bone. Next, the fabric gradually turns into a pea-metacarpal and hook ligaments. The head is attached to the metacarpal and hooked bones.
The main function of the tendon is the flexion / extension of the hand.
And how to pump?
The wrist flexor can be inflated at home without the use of simulators and projectiles. Yoga comes to the rescue. Exercise the following:
- squeeze fists;
- stretch your arms forward;
- raise your hands;
- lower your hands, straining your hands.
Aim to touch the forearm with your fists.
It is believed that the elbow flexor wrist canpump up acupressure. Reflexology recommends making it a daily procedure, as it strengthens the hands and allows you to maintain muscle tone. This affects the area, called the anatomical snuffbox, that is, the recess, which is located at the very base of the palm between two small bones. Per day, acupressure is recommended to do 2-3 times.
Positive effect on the elbow tendonwrist flexors have pushups and workouts with dumbbells. Remember that even with a strong load there will be no instant result, the effect will be noticeable after a month or two of regular practices.
A good result is given by fitness equipment andprojectiles invented to train the radial and ulnar flexor of the wrist. The most famous of them - the expander. When buying, give preference to round products with a small hole in the center. It is better to take a small medium hard shell. Maximum loads are recommended after 6-8 months from the beginning of training. Effectively combined use of two types of expanders:
- soft (warm-up);
- hard (training).
For professional use suitable spring expanders, equipped with a system for setting stiffness.
Develop ulna wrist flexor by thisprojectile can be in any convenient place at any time of the day. With minimal stiffness, start with 8-10 repetitions, then take a break and start another approach. In the first days, two cycles will suffice; over time, the duration of the workout will increase. A day should not engage in longer than 15 minutes.
Note that performing complexexercise leads to painful sensations. If you overdo it with gymnastics and an expander workout, use local anesthetics.
Why tendon hurts
If you have a flat flat muscle (ulnarwrist flexor) is probably a case of tendonitis. The term is applied to a wide range of diseases associated with tendon tissue degeneration. If the organ undergoes chronic overload, edema develops, microscopic cracks appear, leading to destruction of the mucous membrane. If the process is not recognized in time and the treatment is not taken, the mucous membrane degenerates, and the tendon acquires the consistency of jelly.
Radial and ulnar flexor of the wrist most oftensuffer from lateral epicondylitis, popularly called tennis elbow. This disease is characterized by severe pain in the region of the epicondyle of the shoulder, which is diagnosed by palpation. Damage is stressful and develops against the background of chronic tendon fatigue. As the name suggests, this pathology develops in tennis players. Epicondylitis affects players in badminton, golf and other similar sports.
Rehabilitation features
During rehabilitation, the condition of the tendon is controlled as follows:
- supination (rotation) of the brush on the surface of the table;
- stabilization of the dorsal side;
- bend the wrist with the fingers down.
The test allows you to visually determine the statetendons, because it clearly acts on the surface of the forearm. Please note that training involves the tension of the tendon, so use this technique with caution.
Tendon rehabilitation based on innervationulnar nerve. The tendon mobility test is performed in the ulnar direction, which is the most active. In this case, one hand fixes the forearm, and the second resists the hypotenar. On the inner side of the hand, the doctor probes the tendon and controls the degree of recovery.
