If you want to improve your strength or to avoid over-injury, it is necessary to prevent injury to your program that includes targeted wrists. The wrist muscle control contributes to the power and intensification of hand and wrist moves.
Athletes can benefit from office workers, all stronger wrists. The exercises that take the wrist and wrist muscles can improve injury, improve performance and increase the development of total weapons.
A common view: What does karmem muscles do?
Your warm muscles are your arms, wrists and strength on your fingers important adjacent. Your wrist muscles support complex actions, for example:
- Rotate up / down to date
- Bending / recording of wrist and fingers
- Fingers and thumbs in a clear catch
- The hand stabilization in scary or lift
They are on Daily tasks Such as food products, measurement, lifting, computer mouse or playing musical instruments.
Terms of Movement of Calc and forearms
Don’t talk about memorizing each muscle. Just remember:
- Movies (front): Buckle the wrist and fingers
- Evervetors (back): Correct the wrist and fingers
- Shooting: Rotate kiahmine, palm top up.
- Bribe: Rotate the kiRome, the palm downwards.
- Radial deviation (Awearfeathing): Turn the bracelet to the thumb.
- Enhancer (Brick DewCuction): Turning my brimity towards the small finger.
Introduction: Wrist musical anatomy
The wrist is the upper limb region between elbow and wrist. It has 20 skeletal musclesAll this contributes to the movement of elbow, wrist and fingers (1). These muscles are organized Previous (Flexor-Planitor) and Posterior (extension sheet) divisions are allocated to each superficial and deep layers.
The muscular compartment of the wrist
1. Predictive (Flexor Prionator)
Mostly for the bending of the wrist and fingers wrist. Each division is available superficial and Deep layersseparated by bone and fiber membrane.
A-) Superficial layer (cited near the elbow):
These are the muscles (or structures) near the surface of the body, just under the skin and under the subcutaneous fat. They are often the most visible or discovered muscles.
- Prontor Termes: Turns the shortcoming in.
- Flexor Carge Radiais: A wrist and its (radial deviation) bends.
- Palmaris long: Helps in the wrist flexion.
- Flexor Carryi Ulnaris: The wrist is flexible and added.
- Flexor digizum: Bending the middle fingers and bending the middle fingers and brings to the forearm flacionecion (2).
It palmaris long Not available at about 15 percent of the population. His absence does not affect the performance of a perfect or wrist (3).
C) deep layer:
These are usually circles (or structures) directly closely close to stack or bone.
- Flexor digital: Backs the distal syllables of fingers 2-5.
- Flexor Thumb: He possessed your thumb.
- Prionator’s area: Turns the inner forearm inwards (plot).
2. Posterior (extension) division
These muscles extend Aids and Fingers, help shooting (palm rosing) and help stabilize the wrist. Many are followed by lateral emondelele Haverus.
A-) Objective layer:
- Brachiorialis: Bump the elbow and helps with rotation.
- Extension digital is long and short: Bending the wrist and curved.
- Extension of digital digital: Prolongs the fingers.
- Extension of digital digital: Stretch a small finger.
- Extena Carge Ulnaris: Expands and adds the wrist.
- Ills: Helps prolong the wrist in the elbow.
It extension of digital digital divided into three slips: one Medium Phllanxand two merger distal pxhx.
B-) deep layer:
- Supinener: Scrolls the knowledge, so the palm will rise up (subnoun).
- Extension of digital digital: Stretch your thumb.
- Nictor: Removes your thumb from the palm.
- Extensioner: Expands the index finger.
General forearm and wrist conditions
The wrist and wrist consists of a complex network network that allows you to control and manage the bones, muscles and tendencies, ligaments and motors. These structures work over an extreme review, injury and postural stress, especially in athletes, desk workers and manual workers.
Understanding the most common conditions affected by this region is essential for appropriate treatment and effective rehabilitation.
| Condition | Reason | Basic symptoms | Treatment |
|---|---|---|---|
| Carpal Tunnel syndrome | The average nerve compressing in the wrist | Thumb / index / middle fingers, night pain | Darkness, the nervous secrets, surgery if heavy |
| Tennis elbow (lateral epicidylit) | Excessive expression of the forearm | Pain in the outer elbow, a weak mul | Rest, eccentric exercise, wristband |
| Golefist’s elbow (medial epitation | Excessive expression of wrist flavers | Pain in the inner elbow and pain in the wrist flexion | Rest, stretch, eccentric unprofitor teaching |
| From Kvanerin’s Tanosindovite | Inflammation of the App / EPB Tendons | Pain near your thumb, bad with thumb finger | Thing finger, NSAID, corticosteride injection |
| Bgri | Ligital or tears | Swelling, bruising, restricted ROM | Rice, bending, gradually RABL |
| Distal radius fracture (Colles’) | Stretching | Bristing deformation, pain, swelling | Fixation or surgical fixation |
| Shuttering the ulnar Nerve (Guyonian | Squeeze the ulnar nerve in the wrist | Pink / ring fingers blurred, weakness | Bating, Nervous Secrets, Surgery Practice as required |
| Flexor Teninite | An overdrawal of wrist / finger bread | Pain during the forearm / finger flacion | Rest, NSAIDS, stretching |
How to enhance your entry
Try that Relunge to enhance wrist At home or in the gym:
- Handcuffing or tennis ball squeezing: Improving compression compression.
- The wrist is a wrist: Use light weights to wrap with wrists.
- Wrist rollers: The cheap and effective way of intensifying the wrist muscles.
- Farmer’s continuation: Focusing on Arip, dumbbells and walking.
- Gravity / porcelain: Wrist, handle and very good for biceps.
- Reverse demons: With lid, with dumbbell or bar.
- Hammer sex: BRACHIORDAALIS and good for wrist stabilizers.
- Deadlifts, Rows, Teapotry Ring: General drawer power.
The wrist muscles extend
Relieve urgency and prevent damage to them:
- BGLI Substitutions: Fighting, turn the forearms in both directions.
- The wrist flexors stretches: The cchk, lift the palm, gently pull his hand.
- To extend the wrist: The little, palm down, politely pull his hand.
Strengthening and stretching your changes will help prevent a better function and prevent injury.
- Do not ignore training.
- Teach both flexes and extensions.
- Meal an early injury.
- Move them and stretch them.
Conclusion
This complex region, which is the Bani, consists of 20 muscles, providing clear and strong efforts of wrists, arms and numbers. Understaking anatomy, functions and changes are interested in health professionals, fitness specialists, and human biomeexkanics. The recognition of general anatomical options and clinical effects increases diagnostic and therapeutic accuracy.
Literature
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- Lauren Okafor, Matthew A Varacallo. Anatomy, shoulders and upper legs, hand flexor Digizum Superfinging Superfinging
- Relationship of palmage with length and handling and curved force: Reading in the Turkish Pediatric population
- Moore Kl, Dalley AF, Amurman. Anatomy of clinically focused anatomy. 7 ed. Lippicott Williams and Wilkins.
- Test S, Ed. Gray anatomy: Anatomical basis of clinical practice. 41-ed.
- Saadin KS. Anatomy and physiology: the unit of form and function. 9 ED.
- Netter fh. Atlas of human anatomy. 7 ed.
- Jacobson MD, Rabab R, Foundi BM, etc. Anatomical differences of wrist muscles and their clinical significance. The pure began. 2001.
- Roy J. Palmaris options Longus muscles. J Cours Jarry. 1995.
- Sunderland S. Nerve injuries and nerve injuries. 1 and 2. 1978.
- Hirasawa y, and others. Research on the distribution of the superficial branch of radial nerve J Yamoat injury. 1987.
- Thompson NW, Mockford Bj, Cran GW. The absence of palmage is Longus muscles. Ulster MED J. 2001.
- Roy Ts, and others. Changes in the length of the Flexor Polikolius. The pure began. 2002.
- Oh sj, and others. Martin-Guys Anastomosis in People. Muscle nerve. 1976.
