Miracle Hand & Wrist Cure Part 2

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Posterior Forearm

The Miracle Hand & Wrist Cure(Part 2)

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Dear Friends!  Time for Part 2 of the Miracle Hand & Wrist Pain Cure!  

This issue we will teach you how to get rid of TWO frustrating and painful conditions: “Weak Painful Grip” and “Stiff Fingers”!  As we stated last issue, the hands and wrists are so precious to us, there is really no one who can afford to ignore their proper basic maintenance.

In some future point in time (quite soon if our efforts succeed), knowing how to take care of your body will be part of everyone’s education.  Thank you for supporting us in spreading Muscle News to as many friends, family and colleagues as possible!

Last issue, we learned how to take care of the palm side of the forearm, called the Anterior Forearm.  This issue, as promised, we will learn how to assess and treat trigger points in the Posterior Forearm (backside/dorsum).

The muscles in the Posterior Forearm we will cover are the Wrist & Finger Extensors and the Supinator Muscle, as shown.  These important muscles extend the hand and wrist backwards and twist the wrist outward … just the opposite of the flexors and pronator muscles we learned last month.

When you have trigger points in the Posterior Forearm, you not only suffer pain in just about any area of the hand and wrist, but you also often suffer from problems such as extraordinarily Weak Wrists and/or Stiff Fingers.

Let’s perform some quick self-tests and get these trigger points taken care of!

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your physician to determine whether these self-care tips are appropriate for you.

 

(3) Quick Self-Tests to Tell if You have Trigger Points in Your Posterior Forearm:

TEST 1:  Fist Curl (Tests the Wrist & Finger Extensors)

Passing                     Not Passing

Make a fist with your hand.  It doesn’t have to be too tight.  Now curl your first inward toward your elbow as far as possible, as shown.  This action stretches the Wrist & Finger Extensors.  A Passing Result is when your wrist bends 90 degrees or greater.  A Not Passing result is when the wrist bends less than 90 degrees, indicating that there are likely trigger points that need to be treated in the Posterior Forearm.

[Professional Note:  When using a goniometer, the standard measurement is the number of degrees of flexion beyond perpendicular. Passing would be documented as -20 degrees in a professional evaluation.]

TEST 2:  Wrist Pronation Test (Tests the Supinator Muscle)

           Passing                                   Not Passing 

As we learned last issue, Supination is the action of the wrist twisting outward.  The Supinator Muscle causes this outward twisting to occur.  To test how well the Supinator Muscle stretches, however, we do the opposite action – we turn the wrist inward as far as it will go, which you may remember from last issue is called Pronation.  So, for this test, hold a ruler or pen in your hand with your elbow at your side. Keeping your forearm parallel to the floor, twist your hand and wrist inward (pronate) as far as you can.  A Passing result is if you can reach the point where the ruler is parallel to the floor or beyond. A Not Passing result is if you reach less than parallel, indicating trigger points and myofascial dysfunction in the Supinator Muscle.

TEST 3:  Palpation of the Posterior Forearm

Use your fingers or tennis ball or another self-care tool to press into areas of your Posterior Forearm. The X’s mark common areas where trigger points are found in the Wrist & Finger Extensors and the Supinator.  Check for tenderness and taut bands, as well as any referred pain.  Cover the full area, making note of where you find spots that need treatment.  [Professional Note: Technically, the 3 smaller x’s at the top left are covering the Anconeus Muscle, we know, but part of the Supinator lies beneath this area, so they were included!  Also, as we are sure you noticed, the Wrist & Finger Extensors were cut away half way up the forearm to expose the Supinator, as well.]

 


Simple Self-Care Remedies

Here are simple self-care tips for relieving myofascial pain and dysfunction in your Posterior Forearm:

Step 1:  Warming Up with Moist Heat

To relax and warm up the muscle fibers, soak your forearm in a warm bath or wrap it in moist heat such as a Fomentek bag for 10-15 minutes.

Step 2:  Compression

Compression can be accomplished very easily with the elbow, as we showed you in our last issue.  However, for the Posterior Forearm, leaning into a self-care tool against a wall is especially effective! The Jacknobber works very well on the wall.  Follow these instructions:

Stand perpendicular to the wall. Hold the Jacknobber against the wall with the three prongs on the wall and one prong facing you. Press your forearm against the Jacknobber while pressing your torso into your arm, thereby using your body weight to press your Posterior Forearm against the Jacknobber. Maintain this compression with the Jacknobber for two long relaxed breaths. Look for more painful spots throughout the forearm. Also a tennis ball, baseball, golf ball, or rubber ball will do.

If you can’t do the above preferred method at the moment, you can always still use your opposite elbow as shown in the picture.  As always, when you find a tender spot, press in to tolerance and hold for 10 seconds while completing at least two full breaths in and out.  Then continue searching for more tender spots until the entire area is covered.

Step 3:  Stretching & Range of Motion

You can stretch your Posterior Forearm very easily by using your opposite hand to apply comfortable pressure while curling your hand and fingers inward.  Hold for 20 seconds and repeat three times per day on each side. Afterward, you can roll the wrist around in gentle circles, ten times in each direction.

Congratulations!  You now know how to take care of your hands and wrists with simple techniques that have saved many patients from frustrating pain, arthritic changes and even disability.  Please pass this information on to others to help them become empowered, as well!

Happy self-care!

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