The flexor tendons run from the elbow to the fingers and allow the hand to perform its many functions. Doctors and hand therapists designate five "zones" of the flexor tendons depending on their location in the hand and forearm. Zone 5 flexor tendons are located within the forearm above the carpal tunnel of the wrist. These tendons can be strengthened to reduce the risk of injury and increase grip for weightlifting and sports such as tennis and golf.
Anatomy of the Flexor Tendons
The flexor muscles of the forearm include the pronator teres, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum superficialis, flexor digitorm profundus, and the flexor pollicis longus. The muscles originate from the medial epicondyle of the humerus and are inserted in the wrist and finger bones. The bellies of the muscles are located in the forearm, while the tendons extend on and attach into the bones.
Functions of the Flexor Tendons
The flexor carpi radialis flexes the wrist and deviates the hand toward the thumb, as in eating with a spoon. The flexor carpi ulnaris also flexes the wrist, but deviates the hand towards the pinky, which is important in subtle movements like shifting a gear. The flexor digitorum superficialis and profundus help the fingers to bend and produce a strong grip. The thumb functions with another muscle called the flexor pollicis. There is a complex pulley system at work that allows the tendons to glide. Injuries to these tendons are common and often require surgery.
Exercises Using Bands
Begin by sitting in a comfortable chair with your feet flat on the floor. Place a resistance band under one or both feet. Holding your arm close to your side, bend your elbow to 90 degrees. Use your other hand to gently support your arm above the wrist. Turning your palm and belly of your forearm up, let your wrist gently extend down toward the floor, and then bend your wrist to a comfortable position as you pull the band upwards.
Exercises Using Weights
Rest your elbow and forearm on a flat surface, such as a table or bench. Hold a light weight in your hand with your palm facing up and slowly bend your wrist upward. Allow your wrist to slightly dip off the edge of the surface for full range of motion.
Exercises Using Things Around the House
You can substitute a hand weight with a soup can or bottle of water to perform any of the exercises above. Squeezing sponges or wet washcloths will also work the flexor tendons, and why not get some housework accomplished at the same time? Justin Smith, B.S., C.S.C.S., a certified strength and conditioning specialist, recommends squeezing a used tennis ball, beginning with 10 repetitions at a rate of one squeeze per second. Gradually increase the number of repetitions, and slow the rate down to squeeze for up to 5 seconds at a time.
Precautions
If you have recently had surgery or have any past or present injury, consult a health professional before beginning these exercises. Take care to avoid over loading these tendons with too much weight, and avoid repetitive use. Repeat 10 times and build up to a maximum of 3 sets. Gently stretch the muscles by turning the palm up and gently pushing down on the fingers.
References
- EMedicine; "Flexor Tendon Lacerations"; Michael Neumeister, M.D., Bradon J Wilhelmi, M.D., and Reuben A Bueno, Jr, MD; February 8, 2010
- Justin Smith, B.S., C.S.C.S., Personal Trainer and Strength Conditioning Specialist; Ijamsville, MD
