You can only view 3 videos without an account. Become a Member to access all videos on the website.
Flexor Carpi Radialis Activation
0
Flexor Carpi Radialis Activation is an effective exercise to improve the strength and coordination in the wrist, forearm, and elbow muscles. When done correctly, it can target the muscles in the forearm and elbow, which are often underused and can lead to poor mobility, stability, and posture. This exercise involves the activation of the flexor carpi radialis muscle, which can help to improve overall strength and control of these muscles. It is a great exercise for athletes and
Transcript
00:00:0400:00:07
This is Brent of the Brookbush Institute,
00:00:0400:00:07
and in this video we're going to do
00:00:0700:00:12
flexor carpi radialis activation. This is an exercise that is for those who are
00:00:1200:00:16
exhibiting forearm dysfunction. That'd be anybody with issues of the wrist, forearm
00:00:1600:00:20
or elbow. I'm going to have my friend Cryistal come out, she's going to help me
00:00:2000:00:24
demonstrate. Now forearm dysfunction, postural dysfunction of this part of our
00:00:2400:00:30
body generally looks like too much pronation, too much ulnar deviation, too
00:00:3000:00:34
much extension, and of course we end up in this typing position. Which is
00:00:3400:00:38
probably why we're seeing a lot more hand, wrist, and elbow dysfunction as
00:00:3800:00:46
people are increasingly doing more desk jobs, more computer work right. So what
00:00:4600:00:48
we're going to do is this excessive ulnar deviation, we're going to try to
00:00:4800:00:52
correct this a little bit by activating the muscle that does the opposite which
00:00:5200:00:57
would be the flexor carpi radialis. Now the only thing we have to try to figure
00:00:5700:01:04
out is how to activate the flexor carpi radialis, without also activating the
00:01:0400:01:11
overactive synergists extensor carpi radialis longus and brevis. So all of
00:01:1100:01:14
these forearm exercises are fairly simple,
00:01:1400:01:19
but kind easy to mess up if you not paying attention to your details. So what
00:01:1900:01:22
I'm gonna have you do is grab one of these FlexBars, These are FlexBars
00:01:2200:01:26
from Theraband they are the best tool I have found for
00:01:2600:01:30
this stuff. I'm gonna have you take a grip just like this. I'm then going to
00:01:3000:01:36
have you smash the FlexBar into your forearm. So that automatically turns
00:01:3600:01:40
you down into ulnar deviation, which means now all of your radial deviation
00:01:4000:01:46
is now resisted. So we're actually resisting radial deviation not just from
00:01:4600:01:50
neutral, because if you try to resist radial deviation just from neutral
00:01:5000:01:54
alright, like if you let this go, if you were to just go from neutral and then radial
00:01:5400:01:58
deviate like you don't really have that much motion. But if we resist all the way
00:01:5800:02:04
from end range ulnar deviation through end range radial deviation, we get a
00:02:0400:02:11
little bit more motion that way. Alright so you're going to go ahead and radially
00:02:1100:02:17
deviate. Now what are we going to do to ensure that our extensor carpi radialis
00:02:1700:02:23
longus and brevis do not kick in, well that's actually pretty easy, all we have
00:02:2300:02:29
to do is make sure that Crystal here stays in a little bit of flexion.
00:02:2900:02:32
So if you imagined her having another one of these FlexBars right
00:02:3200:02:37
here, we don't want her to break neutral with her wrist, go ahead and show us
00:02:3700:02:42
radial deviation, boom and she stays in just a little bit of flexion and that
00:02:4200:02:46
works perfect. And you notice here Crystal, you don't even have to use
00:02:4600:02:50
both hands to do this. You can just kind of smash the FlexBar underneath your
00:02:5000:02:56
forearm if you're sitting at a table and do it with one hand. This is a
00:02:5600:03:02
surprisingly challenging exercise, and of course I would use the same activation
00:03:0200:03:08
exercise protocol that I've used for everything which is 2-4-2, or
00:03:0800:03:13
2-2-4 count. All right so it's nice and slow, hold at the top and then maybe back
00:03:1300:03:17
down for four seconds if I want to work on eccentric control. I'm going to do
00:03:1700:03:22
that twelve to twenty repetitions range, if she can do twelve to twenty perfect
00:03:2200:03:25
repetitions without veering into extension, without letting those
00:03:2500:03:32
overactive synergists come into play, then I can give her a bigger FlexBar.
00:03:3200:03:36
And they actually come in like four or five different sizes here you guys can
00:03:3600:03:42
see here this blue FlexBar is actually incredibly challenging. But if you have
00:03:4200:03:46
somebody who has a history of elbow dysfunction, a history of wrist
00:03:4600:03:50
dysfunction, and for example they play sports it might be very important for
00:03:5000:03:55
them to start getting very strong at these exercises. You want to try the
00:03:5500:03:59
other hand? Let me see setup the other hand. I always check, always make sure
00:03:5900:04:03
that your patient your client can set it up on their own and having them do the
00:04:0300:04:06
other hand sometimes this is an easy way to do that. What aren't you doing on this
00:04:0600:04:11
hand that you need to watch out for? Okay good, smash yeah, make sure your wrist
00:04:1100:04:15
is in flexion. There you go, that's actually a pretty easy thing to teach
00:04:1500:04:18
guys. Make sure as you're giving these exercises, you're probably giving them
00:04:1800:04:22
one or two exercises at a time. I wouldn't give them you know a whole
00:04:2200:04:27
slew of forearm exercises that they're really unfamiliar with to take home,
00:04:2700:04:32
because chances are things are going to get a little.. not so perfect when they
00:04:3200:04:37
come back. I hope you guys enjoyed this exercise, that's flexor carpi radialis
00:04:3700:04:44
activation, with just a little tip to inhibit extensor carpi radialis longus
00:04:4400:04:47
and brevis.
Related Videos
Combined Deep Cervical Flexor and External Rotator Activation
Posterior Tibialis Isolated Activation
Posterior Tibialis Activation Progression #1
Tibialis Anterior Activation and Progressions
Tibialis Anterior Reactive Activation
Radial Head Manipulation
Wrist Manipulation
Flexor Carpi Radialis Activation
Supinator (Wrist) Isolated Activation
Arm (Biceps, Triceps, and Wrist Extensors) Vibration Release
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Shotgun (Pubic Symphysis) Manipulation
Wrist Extensor Inhibition Taping
Flexor Activation
Reverse Tyler Twist - Wrist Flexor Isolated Activation