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Supinator (Wrist) Isolated Activation
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Supinator (Wrist) Isolated Activation is an exercise designed to strengthen and tone the muscles of the wrist by isolating and activating the supinator muscle. This exercise can help improve coordination and mobility in the wrist, while also strengthening the muscles in the forearm and upper arm. This targeted exercise can also help improve posture and reduce the risk of repetitive strain injuries to the wrist joints.
Transcript
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This is Brent of the Brookbush Institute, and
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in this video we're doing more exercise
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for forearm postural dysfunction. That's individuals that have issues with the
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wrist, forearm, or elbow. I'm going to have my friend Crystal come out, she's going
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to help me demonstrate. In this particular video we're going to do an
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exercise for supination. Now this is one of the last exercises I teach clients
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with forarm dysfunction right. So we've already done this flexor activation, we
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did even the reverse Tyler twist, which was a progression of flexor activation.
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We did that radial deviation exercise, which was flexor carpi radialis
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activation. After teaching those I would then teach this exercise, because this
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exercise involves a lot of the cues taught in those previous exercises.
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We talked about how forearm postural dysfunction is excessive
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pronation, extension and ulnar deviation. So the reason why I'm reminding you of
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that is we have to keep out of all of those little joint actions. Okay we're
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going to do supination, but we also have to do a little flexion of radial
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deviation. So we'll start with the the lightest one of course just to get
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you used to this. I find it easiest to start somebody in good position, so
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get them all the way supinated, get them in flexion, and make sure they're doing
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flexion with radial deviation and not ulnar deviation. Once you get them
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there they can then just twist this puppy down like this, and slowly let themselves
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back to neutral. That's it and then if they go back, they're doing both
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concentric and eccentric. Now we did talk a little bit about the benefits of
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eccentric strengthening when we did that reverse Tyler twist. That some studies
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show that eccentric strengthening might be better for rehab. So what she could do
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is start here, crank down, go back to neutral,
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and then when you start over, get into position, crank down, slowly go back to
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neutral. Alright let's try that a couple times. So
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start over, crank down, and then a nice four second eccentric, two-three-four,
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back to neutral. Make sure that when you go back to neutral you don't force
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yourself in the ulnar deviation here. And so we're going to crank down, and then we
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know we're going to crank down probably out a little bit, and slowly back to
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neutral. Good, cool, back to neutral. If that works out well and we want to then
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progress to start adding the concentric, maybe for functional reasons, maybe we
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feel like we need to get that strength back, then you can go back to trying to-
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let's see if we can stay here, and you can supinate, flex, and radial deviate, all
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at the same time. It's tough, this is a tough one. It like seems easy at
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first, you're like oh yeah just flip my hand over. But to flip your hand over and
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keep in the flexed and radially deviated position is not so easy. You guys are
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going to find this real easy to start, like trying to extend the wrist or break
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into ulnar deviation. Takes a little bit of concentration, we see the pursed lips
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again. Like I said you guys can see a lot of tongue sticking out, we'll try to, try
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to figure this thing out. Good stuff, you want to try a heavier one? Yeah, once again
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guys always test your patients on this one, so set it up. Like I go pop quiz
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style. I think that's important from a learning perspective, if I've done all
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that cueing like I did before where I was like putting her hands in position
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and stuff like that, which is great initially, I want to make sure that she
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can do this on her own before she leaves. So you're going to start with just the
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eccentric one first, that's cool. Make sure you get into good position, right
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without any resistance. Then crank that puppy down, we talked about how cranking it
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down and out was probably a little bit better, and then slowly back. That's
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fantastic, try that again, boom.
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Down and out, a little towards me, good.
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Cool, oh that was a little bit of ulnar deviation, don't forget we got to go this
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way a little bit too. So you're trying to get all the way over, you're trying to
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get all the way over this way, or that way since it's that arm. All right, I'm just kidding.
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All right okay, so this is a tougher exercise. You're going to find that like
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using one of the bigger FlexBars is probably not going to happen
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initially. I would start off small, and once again this is one of those
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exercises that I would progress to. I would probably not give this exercise to
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somebody on their first session with me. As you guys could tell it like involved
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all of the cues, from almost all of the videos, for all of the other forearm
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exercises. Let's start off with a couple of the easier forearm exercises. Give our
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patients and clients a chance to be successful, so that when they get to this
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exercise it feels like a reward, and they're already a little bit familiar
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with what you're going to put them through. Obviously Crystals actually been
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sitting here, and taking in all of this information as we've been doing these
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videos. I guarantee if I would have started the day with this particular
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exercise, we would have had a harder time getting through it. Alright so there you
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guys go another forearm exercise for you. I hope by now you're starting to build a
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nice little repertoire for individuals with like lateral and medial
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epicondylitis, tennis elbow, and golfer's elbow so to speak, and wrist
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issues. Some individuals with certain hand pains this stuff works really well.
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The bigger repertoire you have, the more tools you have in your tool bag, the more
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likely you are to be successful. If you have any questions or comments please
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leave them below.
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