GIVE YOURSELF A HAND

The function of the human hand is unlike that of any other animal and its’ anatomy is fascinating and complex.  However, in fitness, the hand is often taken for granted. Understanding hand anatomy and alignment will help you to improve your full body alignment and stability in core conditioning exercises like plank, push ups, and any arm balance poses.

The skeletal structure of the hand & wrist is very similar to the skeletal structure of the feet.  (see previous post: START WITH A STRONG FOUNDATION). There are 27 bones in each hand, which means our hands contain ¼ of the bones in our body.  The bones can be divided into 3 groups: carpals (8 bones), metacarpals (5 bones), and the phalanges (14 bones). 

The muscles of the hand are divided into the intrinsic & extrinsic muscle groups.

Intrinsic muscles are located within the hand itself.  Extrinsic muscles are located in the forearm and attach to the hand through a network of tendons.  The majority of muscles that flex and extend the wrist, and many of the muscles that move the fingers are extrinsic muscles.

The hands are innervated by three nerves: the median nerve (innervates the muscles that help with fine motor or "pinch" function), the ulnar nerve (innervates the muscles that help with a strong hand grasp or grip), and the radial nerve (innervates the wrist extensors helping to control positioning and stability of the hand).

The nerves that innervate the hand all originate in the brachial plexus.  The brachial plexus is a network of nerves that begin at the spinal cord in the neck (cervical spine).  These nerves control movement and sensation in the hand, wrist, elbow and shoulder by carrying messages from the brain to the muscles and other connective tissues. The nerves extend from the brachial plexus and continue down the through the forearm and ultimately enter the hand through small canals in the wrist.  The most well known of these canals is the carpal tunnel.  The median nerve travels through the carpal tunnel to enter the hand.

credit: http://cochiro.com

Just as in the feet, the hand bones form arches that are essential to complex manipulation of objects.  These arches also function as support structures whenever we are bearing weight in our hands.  By maintaining the arches of the hands through proper alignment and use of all of the intrinsic and extrinsic hand muscles, you can keep the nerves free from pressure and injury and create a strong foundation that will translate into better alignment through the entire kinetic chain.

Here is a really great, simple video demonstration of proper hand foundation.  Click on the video "hands foundation".

Next time you practice any exercise that requires bearing weight in your hands, take the extra time to focus on your hand foundation.  You’ll find you can hold plank poses and arm balances longer, increase your push up count, and ultimately improve not only your upper body strength but your core strength as well!