Grip Muscles – Anatomy and Exercise

Introduction

The muscles that are involved in the act of gripping are known as Grip Muscles, the Grip Muscles are flexor digitorum profundus, flexor digitorum superficialis, flexor digiti minimi brevis, flexor pollicis longus, extensor digitorum, lumbricals, interossei, adductor pollicis.

Anatomy of Grip Muscles

1. Flexor Digitorum Profundus

Origin

It originates from the upper 3/4 of the anterior and medial surfaces of the body of the ulna, interosseous membrane, and deep fascia of the forearm.

Insertion

It inserts on the base of the distal phalanges of the finger.

Nerve supply

It is supplied by the anterior interosseous nerve.

Action

It flexes the hand and both metacarpophalangeal and interphalangeal joints.

2. Flexor Digitorum Superficialis

Origin

It originates from the medial epicondyle of the humerus (common flexor tendon) as well as parts of the radius and ulna.

Insertion

It inserts on the anterior margins on the base of the middle phalanges of the four fingers.

Nerve Supply

It is supplied by the median nerve.

Action :

It acts as a flexor of fingers (primarily at proximal interphalangeal joints).

3. Flexor Digiti Minimi Brevis

Origin

It originates from the hamate bone.

Insertion

It inserts on the palmar side of the base of the proximal phalanx of fifth digit.

Nerve Supply

It is supplied by deep branch of ulnar nerve.

Action

It acts as flexor of the little finger.

4. Flexor Pollicis Longus

Origin

It originates from the middle 1/2 of the anterior surface of the radius and the adjacent interosseus membrane.

Insertion

It inserts on the base of the distal phalanx of the thumb.

Nerve Supply

It is supplied by anterior interosseous nerve.

Action

It acts as flexor of the thumb.

5. Extensor Digitorum

Origin

It originates from the lateral epicondyle of humerus.

Insertion

It inserts on the extensor expansion of middle and distal phalanges of the 2nd, 3rd, 4th, and 5th fingers.

Nerve Supply

It is supplied by posterior interosseous nerve.

Action

It acts as the extensor of hand, wrist and fingers.

6. Lumbricals

Origin

It originates from the Flexor Digitorum Profundus muscle.

Insertion

It inserts on the Extensor expansion near the metacarpophalangeal joint.

Nerve Supply

It is supplied by the median nerve and deep branch of ulnar nerve.

Action

It acts as flexor of metacarpophalangeal joints and extensor of interphalangeal joints.

7. Interossei

Origin :

It originates from the metacarpal bones.

Insertion :

It inserts on proximal phalanges and extensor expansions.

Nerve Supply :

It is supplied by deep branch of ulnar nerve.

Action :

It acts as abductor of the fingers.

8. Adductor Policis

Origin

Transverse head : anterior body of the third metacarpal
Oblique head: bases of the second and the third metacarpals and the adjacent trapezoid and capitate bones

Insertion

It inserts on the medial side of the base of the proximal phalanx of the thumb and the ulnar sesamoid.

Nerve Supply

It is supplied by deep branch of the ulnar nerve(T1)

Action :

It acts as thumb adductor at the carpometacarpal joint.

Stretching Exercises of Grip Muscles

1. Raised fist stretch

• Start with the arm up beside the head with the hand open.
• Make a fist, keeping the thumb outside of it.
• Slide the fingers toward the wrist until one can feel a stretch.

2. Wrist Rotation:

• Stretch the arm out in front.
• Slowly, point the fingers down until one feels a stretch.
• Use the other hand to gently pull the raised hand toward the body.
• Hold this position for 3–5 seconds.

3. Prayer position stretch:

• Sit with both the palms together and the elbows on the table in a prayer position.
• Lower the sides of the hands toward the table until one feels a stretch.
• Keep the palms together.
• Hold this position for 5–7 seconds.
• Relax and repeat this three times.

4. Finger Stretch:

• Bring the pinky and ring fingers together.
• Separate the middle and index fingers from the ring finger.
• Repeat the stretch 10 times.

Strengthening Exercise of Grip Muscles:

1. Grip Strengthening exercise:

• Hold a soft ball in your palm and squeeze it as hard as you can.
• Hold for a few seconds and release.
• Repeat 10 to 15 times on each hand.
• Do this exercise two to three times a week but rest the hands for 48 hours in between sessions.

2. Pinch Strengthening Exercise:

• Pinch a soft foam ball or some putty between the tips of the fingers and the thumb.
• Hold for 30 to 60 seconds.
• Repeat 10 to 15 times on both hands.
• Do this exercise two to three times a week but rest the hands for 48 hours in between sessions.

3. Resisted Thumb Extension:

• Put the hand flat on a table. Wrap a rubber band around the hand at the base of the finger joints.
• Gently move the thumb away from the fingers as far as one can.
• Hold for 30 to 60 seconds and release.
• Repeat 10 to 15 times with both hands.
• One can do this exercise two to three times a week but rest the hands for 48 hours in between sessions.

4. Finger lift:

• Place the hand flat with the palm down on a table or other surface.
• Gently lift one finger at a time off of the table and then lower it.
• One can also lift all the fingers and thumb at once, and then lower it.
• Repeat eight to 12 times on each hand.

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