Stretching Issue 2 - Common Flexors & Common Extensors
With the increasing amount of time being spent by most of us in front of keyboards it is probably topical to review the muscles that assist us in this everyday activity.
In future issues we will look at the deltoids, triceps and biceps but for this issue we will look at the often neglected muscle groups of the common flexors and the common extensors. These two groups of muscles, forming over ten distinct individual muscles, reside on opposite sides of the forearms and allow the wrist to both flex and extend, hence their names. In addition these muscle groups control the actual movement of the fingers, so in addition to stabilising and moving the wrist they are quite active in anything that requires fine motor control.
It is interesting to note that recent research has suggested a correlation with the increasing use of personal computing / mobile devices such as the ipad / iphone and increasing wrist and carpal tunnel injuries.
Over the course of the day these muscles can become quite fatigued and tight. When tight these muscles can impinge or press on the many nerves running down the arm, resulting in severe, debilitating pain. Like any other muscle, to ensure full range of motion and prevent cramping, loss of flexibility and injury regular stretching of these muscles is vital.
As an example of the role they play, try putting one hand on the upper part of the forearm while typing with the other. As you type you can feel almost continuous motion of these muscle groups in time with the motion of your fingers.
These muscles generally connect on the distal end of the humerus and run all the way down to the hand. As the flexors and extensors are two separate muscles groups stretching these is a two part exercise. Firstly extend your arm out in front of you and then pull your hand down so the palm is facing towards you while keeping the arm extended. You will fill this stretch across the top of the arm.
Secondly, turn the arm over into a supine position with palm facing upwards. Then, holding the palm with the other hand and keep the arm out in front at 90 degrees pull the palm downwards. Again the stretch will be felt in the upper-forearm.
As with all stretching hold for 15 seconds and repeat approximately three times. These can be added in to a regular stretching program and also when the muscles are feeling tight after extended periods at the keyboard. Regular stretching is an important of maintaining overall musculoskeletal good health and should form part of everyone's preventative maintenance program.
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Eric is a qualified remedial massage therapist at our massage clinic in Browns Plains. He is passionate about all forms of bodywork including remedial massage, shiatsu and acupressure.
Eric has completed his Diploma of Remedial Massage and is currently undertaking further studies to complete a Diploma of Traditional Chinese Medicine.