The flexor carpi ulnaris 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 area of intermuscular, epicondyle of the shoulder.
- Elbow - begins already at the elbow process, occupies about two-thirds of the elbow bone from below, covering the forearm in the fascia area. The tissue is placed near the flexor retinaculum and provides coverage for the pisiform bone. Further, the tissue gradually passes into the pisi-metacarpal and uncinate ligaments. The head is attached to the metacarpal and hamate 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 arms, straining your hands.
Aim for touching the forearmfists.
It is believed that the ulnar flexor of the wrist can be pumped up with acupressure. Reflexotherapy recommends making it a daily routine, as it strengthens the hands and keeps the muscles in good shape. In this case, they act on a zone called an anatomical snuffbox, that is, a recess that is located at the very base of the palm between two small bones. It is recommended to do acupressure 2-3 times a day.
Push-ups and dumbbell workouts have a positive effect on the tendon of the ulnar flexor of the wrist. Remember that even with a heavy load, there will be no instant result, the effect will be noticeable after a month or two of regular practice.
Good result is given by sports simulators and projectiles 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 projectile of medium hardness. Maximum loads are recommended after 6-8 months from the start of training. The combined use of two types of expanders is effective:
- soft (warm-up);
- hard (training).
Spring expanders equipped with a stiffness adjustment system are suitable for professional use.
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 set. In the first days, two will be enoughcycles, over time, the duration of the workout is increased. Do not exercise for more than 15 minutes a day.
Pay attention to the fact that performing difficult exercises leads to pain. If you overdo it with gymnastics and expander training, use local pain relief ointments.
Why the tendon hurts
If the flat long muscle (flexor wrist ulnaris) hurts, it's probably a tendinitis. The term is applied to a wide range of diseases associated with degeneration of tendon tissues. If the organ undergoes chronic loads in excess of the norm, edema develops, microscopic cracks appear, leading to the destruction of the mucous membrane. If the process is not recognized in time and treatment is not taken, the mucosa degenerates, and the tendon acquires the consistency of jelly.
The flexor carpi radialis and ulnaris most commonly suffer from lateral epicondylitis, popularly referred to as tennis elbow. This disease is characterized by severe pain in the epicondyle of the shoulder, which are diagnosed by palpation. Damage refers to stress and develops against the background of chronic fatigue of the tendon. As the name implies, a similar pathology develops in tennis players. Epicondylitis affects badminton, golf and similar sports players.
Features of rehabilitation
In rehabilitation, the condition of the tendon is monitored as follows:
- supination (rotation) of the hand on the surface of the table;
- stabilizationdorsal side;
- wrist bend with fingers down.
The test allows you to visually determine the condition of the tendon, as it clearly protrudes on the surface of the forearm. Please note that the training involves tension in the tendon, so use this technique with caution.
Rehabilitation of the tendon is based on the innervation of the ulnar nerve. The tendon mobility test is performed in the ulnar direction, which is the most active. In this case, one hand fixes the forearm, and the second resists the hypothenar. On the inside of the hand, the doctor probes the tendon and controls the degree of recovery.
