Wrist and Hand- Strength Training

each finger (not thumb) has 3 joints, what are they?

metacarpophalangeal (MCP)- main knuckle, proximal interphalangeal (PIP)- second knuckle, distal interphalangeal (DIP)- last knuckle

3 wrist flexors

flexor carpi radialis, flexor carpi ulnaris, palmaris longus

3 wrist extensors

extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris

3 phalange flexors

flexor digitorum superficialis, flexor digitorum profundus, flexor pollicis longus (thumb flexor)

5 phalange extensors

extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollicis longus (thumb extensor), extensor pollicis brevis (thumb extensor)

wrist abductors (move wrist away from body in anatomical position)

flexor carpi radialis, extensor carpi radialis longus, extensor carpi radialis brevis, abductor pollicis longus, extensor pollicis longus, extensor pollicis brevis

wrist adductors (bring wrist back to midline)

flexor carpi ulnaris, extensor carpi ulnaris

4 intrinsic muscles of thumb (radial side)

opponens pollicis, abductor pollicis brevis, flexor pollicis brevis, adductor pollicis

4 intrinsic muscles of the little finger (ulnar side)

opponens digiti minimi, abductor digiti minimi, flexor digiti minimi brevis, palmaris brevis

wrist flexion muscles

palmaris longus, flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, flexor pollicis longus

wrist extension muscles

extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor digitorum

wrist abduction/radial deviation muscles

flexor carpi radialis, extensor carpi radialis longus, extensor carpi radialis brevis

wrist adduction/ulnar deviation muscles

flexor carpi ulnaris, extensor carpi ulnaris

phalangeal flexion muscles

flexor digitorum superficialis, flexor digitorum profundus, flexor pollicis longus (thumb)

phalangeal extension muscles

extensor digitorum, extensor indicis, extensor digiti minimi, extensor pollicis longus (thumb), extensor pollicis brevis (thumb)

thenar eminence

muscular pad on palm right under thumb

hypothenar eminence

muscular pad on the palm that is under pinky side

opponens pollicis

assists in opposition (thumb to pinky) of thumb

adductor pollicis

adducts the thumb… brings thumb back to original position from pinky