Muscle Exercises and ADL's Flashcards
1
Q
Extensor Carpi Radialis Longus - Concentric Exercise
A
- Wrist extensions with a dumbbell
- Reverse wrist curls
2
Q
Extensor Carpi Radialis Longus - ADL’s
A
- Opening a jar lid
- Pushing oneself up from a seated position
3
Q
Extensor Carpi Radialis Brevis - Concentric exercises
A
- Wrist extensions using a resistance band
- Cable machine wrist extensions
4
Q
Extensor Carpi Radialis Brevis - ADL’s
A
- Turning a doorknob
- Pouring liquid from a pitcher
5
Q
Extensor Carpi Ulnaris - Concentric Exercise
A
- Ulnar deviation with a dumbbell
- Wrist extensions on an incline board
6
Q
Extensor Carpi Ulnaris - ADL’s
A
- Using a hammer
- Typing on a keyboard
7
Q
Extensor Digitorum - Concentric Exercise
A
- Finger extensions against resistance bands
- Opening a hand gripper
8
Q
Extensor Digitorum- ADL’s
A
- Releasing an object from a grip
- Spreading fingers to put on gloves
9
Q
Flexor Carpi Radialis - Concentric Exercise
A
- Wrist curls with a dumbbell
- Cable machine wrist flexions
10
Q
Flexor Carpi Radialis - ADL’s
A
- Turning a key in a lock
- Scooping food with a spoon
11
Q
Flexor Carpi Ulnaris - Concentric Exercise
A
- Ulnar deviation with a resistance band
- Wrist flexion with ulnar deviation using a dumbbell
12
Q
Flexor Carpi Ulnaris - ADL’s
A
- Using a screwdriver
- Pulling down a car visor
13
Q
Flexor Digitorum Profundus - Concentric Exercises
A
- Fingertip push-ups
= Gripping and squeezing a stress ball
14
Q
Flexor Digitorum Profundus- ADL’s
A
- Buttoning a shirt
- Tying shoelaces
15
Q
Flexor Digitorum Superficialis - Concentric Exercises
A
- Hanging from a pull-up bar
- Farmer’s walks (carrying heavy dumbbells)
16
Q
Flexor Digitorum Superficialis - ADL’s
A
- Holding grocery bags
- Gripping a steering wheel while driving
17
Q
Palmaris Longus - Concentric Exercises
A
- Wrist flexion with a light dumbbell
- Resisted palmar flexion using a therapy putty
18
Q
Palmaris Longus - ADL’s
A
- Using a manual can opener
- Wringing out a wet cloth
19
Q
Abductor Pollicis Longus - Concentric Exercises
A
- Thumb abduction against resistance band
- Radial deviation with a dumbbell
20
Q
Abductor Pollicis Longus - ADL’s
A
- Giving a “thumbs up” gesture
- Unscrewing a bottle cap
21
Q
Abductor Pollicis Brevis - Concentric exercise
A
- Thumb abduction with rubber band resistance
- Opening a clothespin with the thumb
22
Q
Abductor Pollicis Brevis - ADL’s
A
- Typing on a smartphone keyboard
- Pressing the spacebar on a computer keyboard
23
Q
Adductor Pollicis - Concentric Exercise
A
- Pinching a clothespin
- Resistance band thumb adduction
24
Q
Adductor Pollicis - ADL’s
A
- Holding a pen or pencil
- Grasping small objects like coins
25
Extensor Pollicis Longus - Concentric Exercise
- Thumb extensions against resistance
- Extending the thumb while holding a light dumbbell
26
Extensor Pollicis Longus - ADL's
- Unlocking a smartphone
- Gesturing "thumbs up"
27
Extensor Pollicis Brevis - Concentric Exercise
- Thumb raises with a rubber band
- Extending the thumb against gravity while lying on your back
28
Extensor Pollicis Brevis - ADL's
- Pressing buttons on a remote control
- Flipping light switches
29
Flexor Pollicis Brevis - Concentric Exercise
- Thumb flexion with therapy putty
- Thumb presses against a resistance band
30
Flexor Pollicis Brevis - ADL's
- Using chopsticks
- Pressing down on a stapler
31
Flexor Pollicis Longus - Concentric Exercise
- Thumb curls with a small weight
- Resisted thumb flexion using a rubber band
32
Flexor Pollicis Longus - ADL's
- Zipping up a jacket
- Using a lighter or matches
33
Opponens Pollicis - Concentric Exercise
- Touching thumb to pinky against resistance
- Gripping a tennis ball
34
Opponens Pollicis - ADL's
- Turning pages in a book
- Picking up small objects like pills
35
Brachioradialis - Concentric Exercise
- Hammer curls
- Reverse curls
36
Brachioradialis - ADL's
- Turning a doorknob
- Using a screwdriver
37
Pronator Quadratus - Concentric Exercise
- Pronation against resistance using a dumbbell
- Resistance band pronation exercises
38
Pronator Quadratus - ADL's
- Pouring liquid from a bottle
- Turning a key in a lock
39
Pronator Teres - Concentric Exercises
- Pronation with a weight plate
- Cable machine pronation exercises
40
Pronator Teres - ADL's
- Opening a jar
- Typing on a keyboard
41
Supinator - Concentric Exercises
- Supination with a dumbbell
- Resistance band supination exercises
42
Supinator - ADL's
- Turning a doorknob
- Using a screwdriver
43
Biceps Brachii - Concentric Exercise
- Standard bicep curls
- Chin-ups
44
Biceps Brachii - ADL's
- Lifting groceries
- Brushing teeth
45
Brachialis - Concentric Exercise
Hammer curls
Reverse curls
46
Brachialis - ADL's
- Pulling open a heavy door
- Lifting a child
47
Triceps Brachii - Concentric Exercise
- Tricep pushdowns
- Close-grip bench press
48
Triceps Brachii - ADL's
- Pushing a shopping cart
- Getting up from a chair using armrests
49
Anconeus - Concentric Exercises
- Tricep kickbacks
- Overhead tricep extensions
50
Anconeus - ADL's
- Pushing a door open
- Reaching behind to scratch back
51
Deltoid - Concentric Exercise
- Lateral raises (for lateral deltoid)
- Overhead press (for anterior deltoid)
52
Deltoid - ADL's
- Reaching for an object on a high shelf
- Putting on a jacket
53
Coracobrachialis - Concentric Exercise
- Assisted pull-ups
- Dumbbell front raises
54
Coracobrachialis - ADL's
- Lifting a briefcase
- Combing hair
55
Pectoralis Major - Concentric Exercise
- Push-ups
- Bench press
56
Pectoralis Major - ADL's
- Hugging someone
- Pushing a revolving door
