Good question. No pain is required to progress! If it is a very old injury/restriction, some mild discomfort can occur during. 3-4 sets of 8-15 reps 2x/week is sufficient. If you can't do the minimum reps, then choose an easier version of the exercise, like the wall.
This muscle (or more specifcally the tendon) is extremly tight and short on my right arm. It really affects my wrist flexion and stability alot! When i do wrist curls i can even feel how the tendon pops a bit when i flex it because it is so tight and short. Will these exercises help in this regard? Or should i focus on stretching and massaging in first hand? I have had this problem for years.
These exercises will help build load tolerance within the flexor compartment. If the movement itself is aggravating try sustained mid-range holds up to 30 seconds for a few weeks as a starting point. You'll know within a few weeks if it will help. As always if aggravating stop and seek local professional input.
@@theMSKphysio the exercises are no problem. I am doing fatgripped wrist curls with 12.5 kilos usually. I am just curious if Will help, or if stiffness and tightness are best to stretch and massage primarly. I used to have a rock solid wrist and could do easily 30 kgs wrist curls. But my stiffness built up over time and one day a few years ago it just popped and havent been the same since.
@@roffe8751 gotcha. Stiffness and tightness can occur for different reasons. If you have full joint range then its unlikely stretching or massage will make any permanent difference. A pop can also be for various reasons. I am not intentionally wanting to be vague, but it can be hard to say if these will help your situation when I don't know the specific problem :). Next best option is to give them a go for 3-6 weeks and see if you get the change you're looking for!
It depends on where the cyst is and its source. Clinically I have seen cysts reduce in size and recurrence from doing wrist exercises such as these. So it could be possible for helping to manage it.
The brachioradialis will need to be an elbow flexion based exercise. It doesn't cross the wrist joints so therefore doesn't move the wrist. You could do a hammer curl (best option) or a zottman Curl like this - th-cam.com/video/J9rge1UdwBw/w-d-xo.html The hammer Curl has been on my list to film. I'll bump it up 😊
This nails my left wrist which I’ve been to so many sports docs and physios for and gotten no where. What do you recommend if the range of motion is very poor to get into those positions?
Improving range responds better to lower loads, unless one has a lot of conditioning here. I'd recommend choosing the version that feels more like a stretch, than effortful. The wall version, or increasing the height of your hands e.g. a kitchen bench/dinner table type height. That will reduce the range requirement and the load. It wouldn't be unreasonable for some to work on this for 6-12 months!
As a fellow physio, this video is fantastic. Well done mate
Thanks mate! Appreciate it :)
improving my grip strength this helps😁
Great to hear! Here is my current Playlist on grip strength. More to add! Hand / Grip: th-cam.com/play/PLmeeIXSYxELefWQf7GTZg2J_9ENN8Jc1T.html
What kind of sets and reps do you recommend? And how much pain should I push through before considering regressing/progressing? Thanks
Good question.
No pain is required to progress! If it is a very old injury/restriction, some mild discomfort can occur during.
3-4 sets of 8-15 reps 2x/week is sufficient. If you can't do the minimum reps, then choose an easier version of the exercise, like the wall.
This muscle (or more specifcally the tendon) is extremly tight and short on my right arm. It really affects my wrist flexion and stability alot! When i do wrist curls i can even feel how the tendon pops a bit when i flex it because it is so tight and short. Will these exercises help in this regard? Or should i focus on stretching and massaging in first hand? I have had this problem for years.
These exercises will help build load tolerance within the flexor compartment. If the movement itself is aggravating try sustained mid-range holds up to 30 seconds for a few weeks as a starting point. You'll know within a few weeks if it will help. As always if aggravating stop and seek local professional input.
@@theMSKphysio the exercises are no problem. I am doing fatgripped wrist curls with 12.5 kilos usually. I am just curious if Will help, or if stiffness and tightness are best to stretch and massage primarly. I used to have a rock solid wrist and could do easily 30 kgs wrist curls. But my stiffness built up over time and one day a few years ago it just popped and havent been the same since.
@@roffe8751 gotcha. Stiffness and tightness can occur for different reasons. If you have full joint range then its unlikely stretching or massage will make any permanent difference. A pop can also be for various reasons. I am not intentionally wanting to be vague, but it can be hard to say if these will help your situation when I don't know the specific problem :).
Next best option is to give them a go for 3-6 weeks and see if you get the change you're looking for!
Hello, do you think this exercises can help to treat the Ganglion Cyst on my Tendon Sheath of Flexor Carpi Radialis?
It depends on where the cyst is and its source. Clinically I have seen cysts reduce in size and recurrence from doing wrist exercises such as these. So it could be possible for helping to manage it.
This vídeo is very good :]
Thanks!
😊
And how to strength the brachioradialis
The brachioradialis will need to be an elbow flexion based exercise. It doesn't cross the wrist joints so therefore doesn't move the wrist.
You could do a hammer curl (best option) or a zottman Curl like this - th-cam.com/video/J9rge1UdwBw/w-d-xo.html
The hammer Curl has been on my list to film. I'll bump it up 😊
This nails my left wrist which I’ve been to so many sports docs and physios for and gotten no where. What do you recommend if the range of motion is very poor to get into those positions?
Improving range responds better to lower loads, unless one has a lot of conditioning here. I'd recommend choosing the version that feels more like a stretch, than effortful. The wall version, or increasing the height of your hands e.g. a kitchen bench/dinner table type height. That will reduce the range requirement and the load. It wouldn't be unreasonable for some to work on this for 6-12 months!
This was comprehensive, cheers.
Thanks for the feedback!