Main tendons: elbow wrist flexor

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 (the so-called tendon in anatomy in Latin) consists of two heads:

- Shoulder - is located in the region of the intermuscular, epicondyle of the shoulder.

- Loktevoy - begins already at the elbow process,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 of the pea bones. Then the tissue gradually changes into a pea-papular and a hook ligament. The head is fixed to the metacarpal and hooked bones.

The main function of the tendon is flexion / extension of the hand.

And how to pump?

The ulnar flexor of the wrist can be inflated at home without the use of simulators and shells. Yoga comes to the rescue. Exercise the following:

- clench your fists;

- Pull your hands forward;

- Hands up;

- Put down your hands, pulling the brush.

Strive to touch your forearm with your fists.

It is believed that the ulnar flexor of the wrist can beto pump by a point massage. Reflexology recommends making it an everyday procedure, as it strengthens the hands and allows you to maintain your muscles in tone. Influence in this case on the area called an anatomical snuffbox, that is, a depression that is located at the very base of the palm between two small bones. In a day acupressure is recommended to do 2-3 times.

Positive effect on tendon ulnarflexor wrists have push-ups and training with dumbbells. Remember that even with a heavy load, there will not be an instant result, the effect will be noticeable after a month or two of regular practices.

A good result is provided by sports simulators andshells invented 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 shell of medium stiffness. Maximum loads are recommended after 6-8 months from the beginning of training. Effective joint application of two types of expanders:

- soft (warm-up);

- Hard (training).

For professional use, spring expanders with a rigidity adjustment system are suitable.

To develop the ulnar flexor of the wrista shell can be in any convenient place, at any time of the day. With the minimum stiffness, start with 8-10 repetitions, then take a break and start the next approach. In the first days, there will be enough two cycles, with time the duration of the workout is increased. In a day you should not practice longer than 15 minutes.

Pay attention to the fact that performing complexexercises leads to painful sensations. If you overdo it with gymnastics and expander exercises, use local anesthetic ointments.

Why the tendon hurts

If the flat long muscle hurts (elbowwrist flexor) is probably the case in tendonitis. The term is applied to a wide range of diseases associated with degeneration of the tendon tissues. If the organ undergoes chronic overloads, edema develops, microscopic cracks appear, leading to destruction of the mucous membrane. If the process is not recognized in time and does not undertake treatment, the mucosa degenerates, and the tendon acquires the consistency of jelly.

Radial and ulnar wrist flexor most oftensuffer from lateral epicondylitis, popularly called the elbow of a tennis player. This disease is characterized by severe pain in the supracondylar area of ​​the shoulder, which are diagnosed during palpation. Damage refers to stress and develops against a background of chronic fatigue of the tendon. As the name suggests, a similar pathology develops among tennis players. Epicondylitis hits players in badminton, golf and other similar sports.

Rehabilitation Features

In rehabilitation, the condition of the tendon is controlled as follows:

- supination (rotation) of the brush on the surface of the table;

- stabilization of the dorsal side;

- Fold of the wrist with the fingers lowered.

The test allows you to visually determine the statetendon, as it clearly protrudes on the surface of the forearm. Note that training is associated with the strain of the tendon, so use this technique carefully.

Rehabilitation of the tendon is based on innervationulnar 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 the hypotenar. On the inside of the brush the doctor probes the tendon and controls the degree of recovery.