Name: Flexor Activation
Uploaded: 2023-04-26T00:59:50.000Z
Duration: 6 min 27 s

English captions

https://stream.mux.com/1oVb02NlcE1fQpDNTClHGvghalIhjY4E5VhmQy02NTCcU.m3u8

Learn how to properly perform wrist flexor activation techniques in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely enhance neuromuscular activation of the wrist flexor musculature, improve wrist, forearm, and elbow mobility and flexibility, and support optimal movement mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve performance, increase mobility, and restore optimal movement mechanics while reducing the risk of injury.

Introduction to Forearm Dysfunction Exercises

Using the FlexBar for Flexor Activation

Techniques to Avoid Ulnar Deviation

Exercise Protocol and Progression

Foundation for Advanced Forearm Exercises

Flexor Activation

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

Flexor Activation

Flexor Carpi Radialis Activation

Reverse Tyler Twist - Wrist Flexor Isolated Activation

Supinator (Wrist) Isolated Activation

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