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VIDEO: Forearm Anatomy and Flexor muscle Myofascial Release and Massage Techniques for Armwrestling

These muscles are largely involved with pronation. The superficial muscles have their origin on the common flexor tendon. The ulnar nerve and artery are also contained within this compartment.The flexor digitorum superficialis lies in between the other four muscles of the superficial group and the three muscles of the deep group. This is why it is also classified as the intermediate group.
Pain in different place of your arm can be caused by a lot of factors. But if pain is located on your muscle there is a big chance it`s a tight spot or trigger point. Armwrestling involves a lot of same movements from gripping (wrist and finger flexion). Any kind of moment that has been overdone can cause muscles to get tight. In this video we are showing some ideas about how to do self massage on your forearm flexor muscles using specific equipment and using things you can find in almost any gym. If your forearms get tight try these and leave a comment did it help.

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The muscles of the forearm can be divided into two groups: anterior (flexors) and posterior (extensors).Both the flexors and extensors are further divided into superficial and deep layers.The forearm muscles that control the movement of the hands are known as extrinsic hand muscles. These muscles originate outside the hand and insert on structures within it.

Shown here, the extrinsic hand muscles are the flexor carpi radialis, palmaris longis, flexor carpi ulnaris, and flexor digitorum superficialis.These muscles move the wrist, hand, fingers and thumb.The pronator teres inserts on the radius and pronates the forearm and hand.

The superficial muscles in the anterior compartment are the flexor carpi ulnaris, palmaris longus, flexor carpi radialis and pronator teres.  They all originate from a common tendon, which arises from the medial epicondyle of the humerus.

Flexor Carpi Ulnaris

  • Attachments:  Originates from the medial epicondyle with the other superficial flexors. It also has a long origin from the ulna. It passes into the wrist, and attaches to the pisiform carpal bone.
  • Actions: Flexion and adduction at the wrist.
  • Innervation: Ulnar nerve.

Palmaris Longus

This muscle is absent in about 15% of the population.

Dissection Tip: Just distal to the wrist, if you reflect back the palmaris longus, you will find the median nerve immediately underneath it

  • Attachments:  Originates from the medial epicondyle, attaches to the flexor retinaculum of the wrist.
  • Actions: Flexion at the wrist.
  • Innervation: Median nerve.

Flexor Carpi Radialis

  • Attachments: Originates from the medial epicondyle, attaches to the base of metacarpals II and III.
  • Actions: Flexion and abduction at the wrist.
  • Innervation: Median nerve.

Pronator Teres

The lateral border of the pronator teres forms the medial border of the cubital fossa, an anatomical triangle located over the elbow.

  • Attachments: It has two origins, one from the medial epicondyle, and the other from the coronoid process of the ulna. It attaches laterally to the mid-shaft of the radius.
  • Actions: Pronation of the forearm.
  • InnervationMedian nerve.

The flexor digitorum superficialis is the only muscle of the intermediate compartment. It can sometimes be classed as a superficial muscle, but in most cadavers it lies between the deep and superficial muscle layers.

The muscle is a good anatomical landmark in the forearm – the median nerve and ulnar artery pass between its two heads, and then travel posteriorly.

  • Attachments: It has two heads – one originates from the medial epicondyle of the humerus, the other from the radius. The muscle splits into four tendons at the wrist, which travel through the carpal tunnel, and attaches to the middle phalanges of the four fingers.
  • Actions: Flexes the metacarpophalangeal joints and proximal interphalangeal joints at the 4 fingers, and flexes at the wrist.
  • Innervation: Median nerve.

There are three muscles in the deep anterior forearm; flexor digitorum profundus, flexor pollicis longus, and pronator quadratus.

Flexor Digitorum Profundus

  • Attachments: Originates from the ulna and associated interosseous membrane. At the wrist, it splits into four tendons, that pass through the carpal tunnel and attach to the distal phalanges of the four fingers.
  • Actions: It is the only muscle that can flex the distal interphalangeal joints of the fingers. It also flexes at metacarpophalangeal joints and at the wrist.
  • Innervation: The medial half (acts on the little and ring fingers) is innervated by the ulnar nerve. The lateral half (acts on the middle and index fingers) is innervated by the anterior interosseous branch of the median nerve.

Flexor Pollicis Longus

This muscle lies laterally to the FDP.

  • Attachments: Originates from the anterior surface of the radius, and surrounding interosseous membrane. Attaches to the base of the distal phalanx of the thumb.
  • Actions:  Flexes the interphalangeal joint and metacarpophalangeal joint of the thumb.
  • Innervation: Median nerve (anterior interosseous branch).

Pronator Quadratus

A square shaped muscle, found deep to the tendons of the FDP and FPL.

  • Attachments: Originates from the anterior surface of the ulna, and attaches to the anterior surface of the radius.
  • Actions: Pronates the forearm.
  • Innervation: Median nerve (anterior interosseous branch).

Myofascial release (MFR, self-myofascial release) is an alternative medicine therapy that claims to treat skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.

Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle. Fascia supports and protects these structures. Osteopathic theory proposes that this soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow.

Myofascial release focuses on reducing pain by easing the tension and tightness in the trigger points. It’s not always easy to understand what trigger point is responsible for the pain. Localizing pain to a specific trigger point is very difficult. For that reason, myofascial release is often used over a broad area of muscle and tissue rather than at single points.

All things I`m using in video you can find by clicking on picture.


Nano Triggerpoint Roller

Myofascial Release Ball

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Raimonds Liepiņš – Coach RayX