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This is Brent of the Brookbush Institute,
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and in this video we're doing forearm
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exercises for those exhibiting forearm dysfunction. That would be issues with the
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wrist, or forearm, or elbow. I'm going to have my friend Crystal come out,, she's
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going to help me demonstrate flexor activation. Now all of these exercises
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for the forearm are fairly simple, and fairly simple to mess up. So we need to
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be very careful with the devils and the details of these exercises. Now we
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know that forearm dysfunction involves excessive pronation, ulnar deviation, and
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extension, right it's that typing position essentially. So what we want to do is try
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to get out of that extended position by strengthening our flexors. The detail
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comes in, is when we strengthen the flexors we have to make sure we're not
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going into flexion and ulnar deviation, because that's going to strengthen our
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flexors sure, but into the compensation we're trying to get out of. So what
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you're going to use is this FlexBar here. These are the FlexBars from
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Theraband, they come in a bunch of colors and strengths. They're not that
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expensive so it's easy to give these for home exercise programs. Now the
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difference with this particular exercise is the side that you're working on
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actually goes on the bottom, and then your top hand is going to be an anchor
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for the FlexBar for you to twist against. Now if I just asked her to twist
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the FlexBar, yes--that's flexion, so this way, and I have
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a feeling that if I just ask her to to do flexion, she's already doing it. You
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can see how she's going into this ulnar deviation, how she's breaking at the
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wrist here, down. We need to figure out a way to get her to stop doing that, and
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then we can actually also add a trick here to increase the range of motion of
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this exercise. The trick first for ulnar deviation is -if you guys get them to
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think about putting this little part of their wrist, this indentation right
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above the styloid process of their ulna; if they think about keeping
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that down on the table, and you don't have to like crush the table, just
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so that's touching. It's actually impossible for them to
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keep that touching during the exercise and ulnar deviate. And so I want you to
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flex but keep that down. You guys can see already now she's not breaking at the
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wrist and going into ulnar deviation, because if she does that would lift that
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little divot just above the styloid process off the table. You can see
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now she's all of a sudden pursed lips, all of a sudden this exercise just went from
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oh yeah this is easy, to i got to think about what I'm doing.
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You'll see a lot of tongues sticking out too, like people try to figure out how to
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get their wrist to move that way. Like I said not hard, devils in the details
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though. Now the other trick I can do just to get her a little bit more range of
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motion because sometimes it does feel a little limiting to just kind of only go
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into flexion from neutral, is we can actually have you go into flexion from
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an extended position right. It really gets you a little bit more strengthening,
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and all you have to do is is kind of start back like this. Start in that
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extended position, make sure that little divot above the wrist is down, reposition
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this hand and hold, and then go ahead and go into flexion. Of course it's going to
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make that a lot harder too, because as she gets into end range flexion she's going
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to have twisted this FlexBar up a lot more. How does that feel? Tough, We'll do that 2-2-4
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count, or i'm sorry 4-2-2 count, so two-second concentric two-second
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hold, and then two, three, four second eccentric that we use for activation
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exercises. I'd want her to do 12 to 20 reps, assuming that she could do 12 to 20 reps
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with at least the lightest FlexBar pain free. Of course if she started feeling pain
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I would just have her stop there for today. We can do these exercises daily or
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twice a day, and given the position she's in, this is really easy stuff to do with
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a desk, so it's great home exercise. If she could do, at your desk yeah, or well I
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guess it's not home exercise anymore it's work exercise. Okay it's
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a work exercise program, we're making up new terms now.
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But you guys can go up to heavier FlexBars as they get stronger, and
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I'd expect somebody's flexion strength to be able to get pretty strong,
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even with all these cues of starting in an extended position, making sure they
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stay out of ulnar deviation. And we want to make sure that they stay out of ulnar
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deviation because we don't want synergistic dominance of our ulnaris
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muscles, that would be like our extensor carpi ulnaris and our flexor carpi ulnaris
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muscles. That's a little harder here, this might be a little
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rough. Yeah probably not going to happen through full range, but at least now we
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kind of know that the red one works. The yellow one looked a little too light,
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blue ones a little too heavy. Okay I can send her home with the red FlexBar and
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she can work on that this week, and then we can move up on to the next level the
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next time she comes in. There is a progression of this flexion exercise
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which is called a reverse Tyler twist, which we're going to talk about in our next
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video. But I'm going to go ahead and make the point that you should probably do
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this exercise first, for no other reason than teaching the cue of staying out of
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ulnar deviation. Once I show you guys that Tyler twist video I think you'll
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realize that there's no easy way to cue somebody out of that once they get to
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that progression, so this is a really good foundational exercise to start
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teaching proper wrist mechanics during these exercises. I hope you enjoyed this
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video. I hope you guys get great outcomes with these techniques, feel free to leave
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comments and questions below.