The wrist flexors are a group of muscles in the anterior, or front, part of your forearm. These muscles are responsible for the powerful movements of bending your wrist forward, a motion used for many daily activities. They work in concert not only to move the wrist but also to provide the stability needed for a strong grip.
Anatomy of the Wrist Flexors
The wrist flexor muscles are organized in layers within the anterior compartment of the forearm. The most superficial layer contains muscles that share a common origin point: a bony prominence on the inner side of your elbow called the medial epicondyle of the humerus. From this point, the muscles extend down the forearm, becoming tendons that cross the wrist joint to attach to various bones in the hand.
Three primary muscles in this superficial group are dedicated to wrist movement. The flexor carpi radialis runs down the forearm, attaching to the base of the hand on the thumb side. Its counterpart, the flexor carpi ulnaris, travels along the pinky-finger side of the forearm to attach to wrist bones on that side. The palmaris longus has a long tendon attaching to fibrous tissue in the palm; however, this muscle is absent in about 15% of the population. Deeper muscles, such as the flexor digitorum superficialis and profundus, primarily act on the fingers but also assist in wrist flexion.
Function and Movement
The primary action of the wrist flexor muscle group is flexion of the wrist, also known as palmar flexion. This is the act of bending your palm toward the front of your forearm. This motion is used when making a fist or gripping an object. The combined force of these muscles allows for both powerful and finely controlled bending of the wrist joint.
These muscles also contribute to side-to-side movements of the wrist. When the flexor carpi radialis works with its extensor counterpart on the back of the forearm, it pulls the wrist toward the thumb side in a motion called radial deviation. Similarly, when the flexor carpi ulnaris contracts with its extensor partner, it produces ulnar deviation, tilting the hand toward the pinky finger. This coordinated effort allows for a wide range of motion.
Common Conditions and Discomfort
Repetitive or strenuous use of the wrist flexors can lead to pain and discomfort. A common issue is medial epicondylitis, often called Golfer’s Elbow. This condition involves inflammation and micro-tears in the common tendon where the flexor muscles attach to the inner elbow. The resulting pain and tenderness at that site can radiate down the forearm.
Another frequent issue is wrist flexor tendonitis, the inflammation of the tendons as they cross the wrist. This is often caused by activities involving repeated wrist bending, such as typing, using hand tools, or sports like tennis or rock climbing. The discomfort is felt on the palm side of the wrist and can be accompanied by mild swelling or stiffness. Both conditions stem from overuse.
Maintaining Wrist Flexor Health
Maintaining wrist flexor health involves a balance of stretching and strengthening. To perform a simple stretch, extend one arm straight out with the palm facing up. Use your other hand to gently press down on the fingers, pulling them toward the floor until you feel a comfortable stretch in your forearm. Hold this position for 20-30 seconds and repeat on the other side.
For strengthening, wrist curls are a straightforward exercise. Sit with your forearm resting on a table or your thigh, with your hand extending over the edge, palm facing up. Holding a light weight, slowly curl your wrist upward. After a pause at the top, slowly lower the weight back to the starting position. Performing these movements regularly can help prevent strain.