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Reverse Tyler Twist - Wrist Flexor Isolated Activation
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Reverse Tyler Twist - Wrist Flexor Isolated Activation is a unique strength training technique that focuses on isolating and targeting your wrist flexor muscles. This exercise is designed to help you improve wrist flexibility and strength, as well as increase your grip strength. By targeting the wrist flexor muscles in isolation, you will be able to maximize the effectiveness of this exercise. This exercise can be adapted to any mechanism or level of workout and makes a great addition to any overall fitness plan
Transcript
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This is Brent of the Brookbush Institute, and in this video we're doing more exercise
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...blank
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for those exhibiting forearm dysfunction. In this particular video we're going to
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do an exercise called the reverse Tyler twist, which is particularly
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effective for eccentric strengthening of the flexors. I'm going to have my friend
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Crystal come out, she's going to help me demonstrate. Now we know that in this
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postural dysfunction of the forearm we end up with too much pronation, ulnar
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deviation and extension. So I'm giving you more flexion type exercises here. Now
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we already did one video that introduced flexion and worked on keeping out ulnar
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deviation. I still recommend that as a starting point before this particular
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exercise. This exercise we would use to start really increasing the amount of
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strength, the amount of resistance that we're using. I'm still going to have you
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start off pretty light, just until we get this exercise. We are going to be doing a
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little like crazy hand thing which is a little confusing up front, but once you
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get it, it's a pretty effective exercise I think you guys will really enjoy it. So
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we're going to do this hand, I'm going to mirror you. So you're going to put this
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hand on top, we're going to say this is your effected side, this is the side we
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want to work on. What you're going to end up doing, alright so this hand goes like
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this. You're going to turn all the way into flexion, and then anchor down here,
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so let's squeeze nice and hard,and then all you have to do is try to maintain
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this flexion as you straighten out your wrists.Perfect, stay right there.
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Now from here we're going to eccentrically strengthen these muscles
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right here, by slowly letting off tension with this hand. Great, that's it.
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Can you do it again? Yeah let's try it. Alright, so notice her hand is all the
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way turned in, so she starts off flexed, she anchors down, and then tries to
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keep that flexion as she straightens out her arm, so that she starts in a flexed
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position and essentially is only doing eccentric
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contractions. We do have some research to show that eccentric strengthening may be
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particularly effective for things like tendonitis. So when we're dealing with
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medial or lateral epicondylitis, golfer's elbow, tennis elbow. The reason I like
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this exercise is this focus on eccentric strengthening, and this little maneuver
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we're doing which admittedly takes some practice, and you need to set some time
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aside with your patients because it's going to take a second to teach, is you
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can ramp the resistance up on this pretty quick though. I'm guessing that's
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pretty easy for you Crystal. You think you could do 20 reps no problem? All
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right show me how you set this up. So notice how her knuckles are
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pointing right to me. She's going to start with it close to her chest and her
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knuckles are pointing towards me, she's going to try to keep this flexed
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position, straighten out her arms, she's in that flexed position, now she
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just slowly lets off tension. Is that heavy enough? Yeah are you sure? I mean I
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I think the big blue, do it. Guys these are just a FlexBars, I know I've mentioned
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in a couple of our other videos but these are the FlexBars from Theraband.
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They are the best tool I've seen for this stuff, little tough huh? Oh yeah, yeah
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the blue one is really really tough. Make sure when you guys buy these for your
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your clinic, or your office or your gym, that you do buy a whole set, because the
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blue would be a little unfair if we weren't dealing with Crystal
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and her massive arms, or a little bit larger individual. The yellow and red I
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tend to use a lot more often. You know somebody who doesn't work out a whole
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lot, their grip strength is not used to like massive amounts of weight. Obviously
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somebody with resistance training experience who's used to carrying around
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dumbbells, will probably have a little stronger grip strength. Is tha beginning to
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get hard? Alright guys so this is the reverse
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Tyler twist, like I said I would use it as a progression from that flexor
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activation we taught, where we kept this little groove right here above our ulnar
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styloid process on the table. We want to do that one first so that we teach
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people to stay out of ulnar deviation. After they mastered that, I would then
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switch to something like this, so that I could start really ramping up resistance
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and really gaining that functional strength back for flexion, and somebody
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especially in somebody who has had some long-term dysfunction, and maybe some
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weakening. Guys I hope you really enjoyed this exercise. I hope you have fun trying
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to teach people how to do this little confusing hand position thing, have fun
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with it, make fun of yourself. It'll make things go a lot smoother it's great for
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home exercise programs. Obviously it can be done obviously at somebody's desk too,
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which is really nice. If you guys have any questions or comments let me know,
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leave them in the comments below.
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