The ulnar flexor of the wrist is located on the medial edge of the forearm. Key features: thick tendon, long abdomen.
general information
Musculus flexor carpi ulnaris (as this tendon is called in anatomy in Latin) consists of two heads:
- Shoulder - located in the intermuscular region, the epicondyle of the shoulder.
- Lokteva - begins already at the appendix of the elbow, occupies about two-thirds of the elbow bone from below, covering the forearm in the fascia. The tissue is placed near the flexor retainer and provides coverage for the pisiform bone. Further, the tissue gradually passes into the pea-metacarpal and hooked ligaments. The head is attached to the metacarpal and hook-shaped bones.
The main function of the tendon is flexion / extension of the hand.
How to pump up?
The ulnar flexor of the wrist can be pumped up at home without the use of simulators and shells. Yoga comes to the rescue. The exercise is as follows:
- clench your fists;
- stretch your arms forward;
- raise your hands;
- lower your hands, straining your hands.
Strive to touch your forearm with your fists.
It is believed that the ulnar flexor of the wrist can be pumped with acupressure. Reflexotrapy recommends making it a daily routine, as it strengthens the hands and allows you to maintain muscle tone. At the same time, they act on the zone called the anatomical snuffbox, that is, the depression, which is located at the very base of the palm between two small bones. A point massage is recommended to be done 2-3 times a day.
A positive effect on the tendon of the ulnar flexor of the wrist is exerted by push-ups and training with dumbbells. Remember that even with a heavy load there will be no instant result, the effect will be noticeable after a month or two regular practices.
A good result is given by sports simulators and shells, invented in order to train the radial and ulnar flexor of the wrist. The most famous of them is the expander. When buying, give preference to round products with a small hole in the center. It is better to take a small medium-hard shell. Maximum loads are recommended after 6-8 months from the start of training. Effectively combined use of two types of expanders:
- soft (warm-up);
- hard (training).
For professional use, spring expanders equipped with a stiffness adjustment system are suitable.
You can develop the ulnar flexor of the wrist with this projectile in any convenient place, at any time of the day. With minimal stiffness, start with 8-10 reps, then take a break and start the next approach. In the first days, two cycles will be enough, over time, the duration of the workout is increased. Do not engage in longer than 15 minutes a day.
Pay attention to the fact that performing complex exercises leads to painful sensations. If you overdo it with gymnastics and training an expander, use local anesthetizing ointments.
Why does the tendon hurt
If the flat long muscle (ulnar flexor of the wrist) hurts, it is likely that the tendonitis. The term is applied to a wide range of diseases associated with degeneration of tendon tissues. If the body undergoes chronic stress above normal, edema develops, microscopic cracks appear, leading to the destruction of the mucous membrane. If the process is not recognized in time and not taken for treatment, the mucosa degenerates, and the tendon acquires a jelly consistency.
The radial and ulnar flexor of the wrist most often suffer from lateral epicondylitis, popularly called the elbow of a tennis player. This disease is characterized by severe pain in the epicondyle of the shoulder, which is diagnosed with palpation. Damage refers to stress and develops against a background of chronic tendon fatigue. As the name implies, a similar pathology develops in tennis players. Epicondylitis affects players in badminton, golf and other similar sports.
Rehabilitation Features
During rehabilitation, the condition of the tendon is monitored as follows:
- supination (rotation) of the brush on the surface of the table;
- stabilization of the dorsal side;
- bend of the wrist with the fingers down.
The test allows you to visually determine the condition of the tendon, since it clearly protrudes on the surface of the forearm. Please note that training is associated with tendon tension, therefore, resort to this technique carefully.
Tendon rehabilitation is based on the innervation of the ulnar nerve. The test for tendon mobility is performed in the ulnar direction, which is the most active. In this case, one arm fixes the forearm, and the other resists hypotenar. On the inside of the hand, the doctor probes the tendon and controls the degree of recovery.