Sporting Hand and Wrist - Mobility Strength and Endurance

Mobility is the maintenance development of movement through a specific range of motion Stability, or motor control, is the maintenance or development of kinetic stability during joint static or dynamic skilled movements Endurance, or work capacity is the ability to produce or tolerate variable intensities and duration of work whilst maintaining that motor control Strength is the ability to produce or tolerate maximal strength

ADLs use up to 70% of your motion

flexion extension quite similar around 70, 75 degrees. And then you've got ulnar radial deviation, which ulnar deviation will always have more. So it depends on the papers you read, radial deviation, roughly 20 degrees, ulnar deviation, roughly 35 degrees.

Dosage - how, intensity, reps, sets and rest. Endurance - the ability of muscle groups to exert this submaximal force against resistance and over a period of time. Low to moderate intensity, the reps are relatively high, 15 plus, two to three sets and you got short rest periods. So, you know, something between thirty seconds to a minute, but obviously, you know, you have to see whether you need even more rest with the person in front of you. Strength, high intensities, you know, lower reps more sets probably, and also longer rests to allow the recovery.

you've got the ability of a muscle muscle group to exert this maximum force against resistance and sometimes you can even consider what is relative strength. So is that measure of strength based on the body size? So ratio of weight lifted to your body weight

flexing on a FlexBar. Again, we know that this exercise is going to help mobility of the wrist, if it's something you're trying to achieve. May provide a degree of stability, but definitely, it's going to help strength or endurance. So again, it depends on what we said before, the intensity, the reps, that's frequency, the time and so those components are sitting in there. And again, you can do the same around the wrist for your pronation supination or mobility, and particularly trying to get more of that stability around the wrist

green crushes, as you can see again, from this video. So again he's using these wide grips to go as a bit, back to what we discussed in the previous episode around that's power grip, trying to get that strength. Again it is important because that ability to make a fist is so important with stability. In fact, we that stability of the wrist is, you know, is that usage of all the muscles, so it does co-contraction of all the muscles around the wrist and the best position tends to be in a degree of probably around 30 degrees of extension. So really is maximizing that wrist to try and have that ability to maintain stability well at least in the neutral component. So what we need to then look at is from neutral movement is how to maintain stability, throughout the movements we want to achieve, which is your flexion, extension, ulnar, radial deviation

wrist curls in this particular example is extension and again, extension is very important because if you are weak in your extensors, your wrist more likely starts going more into flexion because you can't maintain especially that position we just talked about, that isometric position particularly, to have that really strong power grip

horizontal pully where literally you can work nicely into extension, both concentric, and then on the get down is eccentric. And then you can do the opposite. So you have that flexion concentric, extension eccentric

nudges - strength or stability or endurance

putty - still influencing the wrist

pinch grips

power grips

-flips -pendulums -creating stability to compression

Rainbow et al, 2015. They found that throughout all the motions, the ligaments are always taught. So there's always stiffness of ligaments, not all of them, you know, as you expect another joint, some would be more relaxed, some are tighter and then as you go throughout the range, some get more relaxed, some get tighter.

Kim et al, looking at the tape, again, it's something you could consider using as an adjunct as part of your intervention

fours type position with a gym ball and weights

push-offs from the wall - maintenance of the wrist, rather in a neutral position, quite stable, elbow is quite I'd say rigid, you know, maintained in extension. There's a lot of work actually to the shoulder blade. So you're looking a lot of that serratus anterior work and core activation -maybe do it with a fist in this position where you can actually pushing off from the trampette that, which you can see is put at an angle around 45 degrees - open hand, you can still do it. What I would suggest is you hold on to a ball, one of these rubber balls, maybe even a weighted ball

Things to look at

Range of motion, strength, numbers, you know, your VAS scores