4 Neglected Upper Body Muscles to Strengthen for Pain Free Movement

Summary

This video focuses on strengthening four often neglected upper body muscles: subscapularis, brachialis, pronator quadratus, and wrist/finger extensors. Exercises like three-way subscapularis isometrics, brachialis curls, pronator quadratus band work, and 'web shooter' for wrist/finger extensors are demonstrated to promote balance, prevent injuries, and enhance athletic performance.

Takeaways

• 💪 Muscle Compensation: Weak muscles can lead to compensation in the body, potentially causing pain and injury.
• 🤔 Four Key Muscles: The video focuses on strengthening four often neglected upper body muscles: the subscapularis, brachialis, pronator quadratus, and wrist/finger extensors.
• 🔄 Subscapularis Role: The subscapularis is a rotator cuff muscle responsible for internal rotation of the shoulder and needs to be balanced with other rotator cuff muscles.
• 🏋️‍♂️ Subscapularis Exercise: A three-way isometric exercise is introduced to activate and strengthen the subscapularis muscle.
• 💪 Brachialis Function: The brachialis is an elbow flexor muscle that is often overlooked but is crucial for heavy lifting and needs to be balanced with bicep exercises.
• 🏋️‍♀️ Brachialis Curl: A specific curling technique is described to isolate and strengthen the brachialis muscle.
• 🤲 Pronator Quadratus Significance: The pronator quadratus helps with forearm pronation and is important for athletes to prevent medial epicondylitis (golfer's elbow).
• 🏋️‍♂️ Pronator Quadratus Exercise: Using a band, an exercise is detailed to target the pronator quadratus, emphasizing the importance of straightening the elbow during pronation.
• 🤞 Wrist and Finger Extensors: These muscles are often underused due to the prevalence of hand flexion activities, leading to imbalances that can result in pain or injury.
• 🕊️ Wrist and Finger Extensors Exercise: A 'web shooter' technique is presented to work through the full range of motion for the wrist and finger extensors, promoting balance and preventing injury.
• 🔄 Balance and Prevention: The overarching theme is the importance of balancing muscle groups to prevent injuries and maintain a pain-free range of motion.

Q & A

What is the main focus of the video?

The main focus of the video is to coach viewers through exercises that strengthen four neglected upper body muscles to promote pain-free movement.

Why is it important to strengthen neglected muscles?

Strengthening neglected muscles is important because weak muscles can lead to compensation by other muscles, resulting in imbalances, poor alignment, pain, and injury.

Which four muscles are targeted in the video?

The four muscles targeted in the video are the subscapularis, brachialis, pronator quadratus, and the wrist and finger extensor group.

What is the function of the subscapularis muscle?

The subscapularis is one of the rotator cuff muscles and is responsible for the movement of internal rotation of the arm.

How do you perform the three-way subscapularis isometrics?

To perform the three-way subscapularis isometrics: press the hand on the belly while maintaining good posture and rotate the bicep inward, hold for 5 seconds; then press the hand on the opposite shoulder and rotate inward, hold for 5 seconds; finally, place the hand behind the back and lift it off while rotating, hold for 5 seconds.

What is the primary function of the brachialis muscle?

The primary function of the brachialis muscle is to flex the elbow.

Describe the brachialis curl exercise.

To perform the brachialis curl: start with the arm fully supinated, curl the dumbbell while pronating the forearm, and continue to pronate as you lower the weight down, focusing on turning off the biceps brachii to target the brachialis.

What role does the pronator quadratus play in the forearm?

The pronator quadratus helps to perform the pronation of the forearm, which is the rotation of the palm down.

How do you activate and strengthen the pronator quadratus?

To strengthen the pronator quadratus: use a band to create tension, start with the elbow bent and palm up, straighten the elbow while pronating, hold for 5 seconds, and then slowly return to the starting position.

Why is it important to strengthen the wrist and finger extensor muscles?

Strengthening the wrist and finger extensor muscles is important to balance the muscles used for gripping and flexing, which can prevent imbalances, reduce the risk of injuries like carpal tunnel and elbow issues, and improve overall joint function.

Explain the 'web shooter' exercise for wrist and finger extensors.

To perform the 'web shooter' exercise: start with a fully flexed wrist and fingers, then extend the elbow, wrist, and fingers while holding the extended position for 5 seconds, trying to activate all the muscles on the back of the forearm and hand.

What is the recommended set and rep range for the subscapularis exercise?

The recommended set and rep range for the subscapularis exercise is 2 to 3 sets of 3 reps, holding each rep for 5 seconds.

What should you do if you can't fully straighten a finger during the wrist and finger extensor exercise?

If you can't fully straighten a finger, push against the back of the bent finger to force the muscle to wake up and strengthen, instead of passively stretching it.

How does pronation affect the activation of the brachialis during curls?

Pronation during curls shuts off the biceps brachii and favors the activation of the brachialis, as the biceps brachii is neurologically downregulated in this position.

Why might athletes experience pain in the medial epicondyle area?

Athletes might experience pain in the medial epicondyle area due to overuse and load on the pronator teres muscle, which can be alleviated by strengthening the pronator quadratus to balance the forces in the forearm.