♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course.
- Posture Brad.
Today. Brad, we're gonna talk about
the single absolute best wrist strengthening exercises.
I, I think this is gonna be a surprise to some people.
- Sure.
- Because I think some people are not aware
of where the muscles come that strengthen the wrist.
- I agree.
- Is that fair?
- I think it's fair but we should ask them, you know.
- Oh, by the way since you're all out here,
let's, let's invite 'em in Brad. The, water's fine.
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- Oh Bob, you must have read a new book.
- Yeah. - [Brad] (laughing)
Okay. Let's get to the exercises, Bob.
- All right. Sounds good.
- So the wrist, what, what's the, the big thing
as a matter of fact, from the wrist
all the way to the fingers, the main powerhouse
the muscle bellies that create all the force are
from the wrist to the elbow.
- Exactly.
- Everything here is working here.
So we really need to strengthen the forearm to work
on the wrist and as well as the grip.
- And the grip even.
- Yep. It all works together. It's a-
- If you actually, you can see as I'm, you know
the muscles are actually working here
as I'm just gripping here.
- Right.
- They're all come, this is like you said, the base.
- You look like Popeye your forearm, Bob.
- I was gonna thinking about getting an anchor
on there but my wife won't let me.
- So, you know, actually I was doing some research, you know
we were talking about memory
and I couldn't remember all the little details
about the wrist in the hand and it got really complicated.
- It does.
- And to, for me, to spit out all the tendons, the muscles.
- There's no need to, Brad.
- Right, exactly. We're gonna divide it down.
There's three subgroups and one subgroup flexes the wrist,
one flexes the base of the finger
and another goes up and flexes the fingertips.
But they all work together.
And, and the same with extension
whether you go this way or this way.
So, Bob, carry on from there as far as
how are we gonna strengthen these?
- Well, I thought you were gonna show us, Brad,
about how we're gonna carry on. What do you mean?
- Well, the first stretch, you know
a lot of times we- - Strengthen.
- We get comments, wow Bob.
What is going on with my head today?
- [Bob] (chuckling)
- The first strengthening exercise, you know.
- [Bob] Brad's using the Sanctband here.
- Right.
- [Bob] You can use-
- a dumbbell, but I really think for this
you get a much better job-
- [Bob] Resistance because yeah once the dumbbell
gets up past that one certain point
you're not getting resistance as much anymore.
- Plus you can do some other angles
that you cannot do-
- [Bob] Right, do with a dumbbell dumbbell. Right.
- So we're just gonna do this.
- [Bob] He's got the Sanctband.
We got this down below in our Amazon list.
We can use any band where you can grab on.
- [Brad] But it's nice to have one that rolls nice.
And these do. So, you know, you can do this
which is gonna strengthen one of the subgroups.
But to get all of them
we want to actually roll down like this
so we get some of the finger muscles as,
as well and go all the way up and not just to neutral
but we're gonna go past neutral.
- [Bob] You're shaking, Brad.
- Yeah, I know that's because I'm, is it my age Bob?
- [Bob] (chuckling)
No, that's my control.
And that's the thing.
When you do these exercises, don't rip 'em off fast.
Take your time with them and work control.
And if you do get a little shakiness, you know
maybe your muscles are weak
and they need some strengthening.
Now, Bob brought up the other point
we were talking about this before.
We've gotta strengthen this side of the wrist,
this forearm, all these muscles up in here.
- [Bob] When you grab something quite often
your wrist, in order to grab something
and have its full power in the grip,
the hand has to extend like this.
- Sure.
- And then you grab and it's amazing
when you strengthen those muscles
how much they improve your grip overall.
- Sure.
- So I mean, I, I did this as an experiment on myself
where I was working on strengthening my, my forearm
and my grip strength went up like 15 pounds.
In a relatively short period of time.
- He was measuring it with the dynamometers.
- Yeah. I was measuring the dynamometers.
So yeah, this was scientific.
- [Brad] Right. So, so this way we're gonna go here
and we're gonna high as you can go
and down, you see, I have, you know
if I'm seated in a seated position, you can do it this way.
You can put it around your foot like this and go up.
Now, this is something that a lot
of people may not realize, but if you need
do we call this-
- [Bob] Radial deviation. - Radial deviation.
In other words, it's like the, the hitchhiker direction.
And we're gonna go this way and that's gonna get
some extra muscles that are really gonna help finish off.
Well, we've got one more direction to go after this.
Boy, and I can tell, I don't do this a lot
because this is-
- [Bob] It's amazing isn't Brad?
Cuz that's not that big of a resistance on that band.
- No.
- [Bob] But it, it fatigues out rather rapidly.
And the mistake I made, Brad, is I,
I started doing these and I started doing 'em every day.
I thought, well, I can do 'em every day.
And I actually ended up injuring myself.
- What did you get some tendonitis?
- Yeah. I got some tendonitis from doing it too often.
I mean, you don't wanna do this every day.
- But if you're a therapist, you don't care
if you got tendonitis.
- Yeah, (laughing).
Because you'll eventually figure out how to get rid of it.
But yeah. Okay, so the last one, Brad,
is going ulnar deviation, right?
- Right. And this one, and this is where it's really hard
if you have a dumbbell.
How are you gonna get this one?
- [Bob] I guess you could have to go like this.
Maybe lay your back.
- A lot of contortions.
But, and it's even a little bit challenging with this.
But if you go around your back like this and
and I'm doing this.
- [Bob] There you go.
- And it works very well.
♪ Do do do ♪
- [Bob] You could also hammer a nail.
Yeah. This, this would be good
for rehab for someone in the trades.
- [Bob] For function.
- Yep. If they broke their wrist
and I've done this actually before.
Now, if you, if you don't wanna do these seated
you wanna do 'em standing,
We can go over and do 'em with the wall band.
- This is the wall anchor.
And I do always wanna mention this now from now on, Brad,
by the way, if you're, if you get one of these
and you're having trouble putting the bands on,
we do have a brochure that explains how to do it.
But the big key is you gotta pull the band apart like this.
And even really pretty thick bands can go on there.
If you pull it apart and then put it on like this, so.
But I'm gonna grab the lower one and I'm,
I can just do a lot of the same things that Brad was doing.
I'm just gonna keep my wrist by my side, like this.
So I'm at a right angle like this
and I'm gonna go ahead and work going like this.
- [Brad] Yep.
- [Bob] So you can make it part of, you know
you can be doing your routine and you can jump right in
and finish maybe with doing some wrist extension.
And then I can also, of course, do radial deviation.
- Yep. And then.
- And then I can also do flexion.
- Palm up.
- Yep. And I can also roll it down my fingers like this.
- Sure.
- And bring it all the way up.
And you know, what I'm doing here is I'm actually pulling
on this one so that this one doesn't slide through.
But you can also set up the band
so it doesn't slide through.
- Right. That's the beauty of the anchor and that's,
we're not gonna get into it,
but that's why we have this set up here.
- Now you can also, Brad, double it up, like this.
- Oh, (chuckling)
- Start going like this, and
now you're gonna fatigue rather rapidly here.
So, and you're gonna be looking
like that Popeye guy with you know eats the spinach.
- You know, are there people, young people
that don't know who Popeye is?
- I don't know.
- I don't know if Popeye is-
- Maybe they can comment. If you don't know who Popeye is
put it in the comment because you know we wanna know.
- We're old and we know who he is so.
- Well he is an important figure in our childhood.
He was! You got those big forearms and the anchors.
- Olive Oyle.
- Yeah, Olive Oyle (laughing)
- She was an attractive broad wasn't she?
- And then guy with the beard.
- Oh yeah, that's right.
"I'll gladly pay you Wednesday
for a hamburger today," or something like that.
- That wasn't the guy at the beard. The big-
- Oh, that was Brutus.
- Brutus, yeah.
We digress once again.
- All right. Well thanks everybody for watching.
Remember Brad and I can fix just about anything-
- except for- - a broken heart.
- There you go.
- But we're working on it.