Wheel Tool

POSITIONING/PHASE ONE

• Right arm should be above left arm.
• elbow of right arm should be bent (flexed) at about 45 degrees and wrist should be slightly abducted.
• elbow of left arm should be slightly bent (flexed) and wrist should be adducted slightly.
• right shoulder should be slightly flexed.
• left shoulder should be relaxed.

PULL PHASE (PART ONE)

• Pull wheel down by using your right arm.
• Right shoulder should extend slightly and right elbow should flex more.
• Let right arm do the work, left arm should just be following through.
• Glenohumeral Joint:
• pectoralis major lower fibers, concentrically, in sagittal plane to pull down wheel by slightly extending shoulders.
• suscapularis, concentrically, in sagittal plane  to pull down wheel by slightly extending shoulders.
• latissimus dorsi, concentrically, in sagittal plane to pull down wheel by slightly extending shoulders.
• teres major, concentrically, in sagittal plane to pull down wheel by slightly extending shoulders.
• teres minor, concentrically,in sagittal plane  to pull down wheel by slightly extending shoulders.
• Elbow/ Radioulnar Joints:
• Biceps brachii long head, concentrically, in sagittal plane to flex elbow.
• Biceps brachii short head, concentrically, in sagittal plane to flex elbow.
• Brachialis, concentrically, in sagittal plane to flex elbow.
• Brachioradialis, concentrically, in sagittal plane to flex elbow.
• Wrist/ Hand Joints:
• Flexor carpi radialis, concentrically, in frontal plane to slightly abduct wrist.
• Extensor carpi radialis brevis, concentrically, in frontal plane to slightly abduct wrist.
• Extensor carpi radialis longus, concentrically, in frontal plane to slightly abduct wrist.
• Extensor pollicis longus, concentrically, in frontal plane to slightly abduct wrist.
• Extensor pollicis brevis, concentrically, in frontal plane to slightly abduct wrist.
• Abductor pollicis longus, concentrically, in frontal plane to slightly abduct wrist.
• Flexor digitorum superficialis, concentrically, to flex fingers to grab the wheel.
• Flexor digitorum profundus, concentrically, to flex fingers to grab the wheel.
• Extensor digitorum for fingers to let go of wheel.
• Extensor indicis for fingers to let go of wheel.
• Extensor digiti minimi for fingers to let go of wheel.

PULL PHASE (PART TWO)

• alternate arms when pulling down the wheel.

RELEASE PHASE (PART ONE)

• slowly release the wheel in the opposite direction.
• shoulders should flex slightly and elbow should extend slightly.
• Glenohumeral Joint:
• Pectoralis major upper fibers, eccentrically, in sagittal plane to control flexion of shoulder.
• Deltoid anterior fibers, eccentrically, in sagittal plane to control flexion of shoulder.
• Elbow/ Radioulnar Joints:
• Triceps brachii long head, eccentrically, in sagittal plane to control extension of elbow.
• Triceps brachii lateral head, eccentrically, in sagittal plane to control extension of elbow.
• Triceps brachii medial head, eccentrically, in sagittal plane to control extension of elbow.
• Anconeus, eccentrically, in sagittal plane to control extension of elbow.
• Wrist/ Hand Joints:
• Flexor carpi ulnaris, eccentrically, in frontal plane to slightly adduct wrist.
• Extensor carpi ulnaris, eccentrically, in frontal plane to slightly adduct wrist.
• Flexor digitorum superficialis, concentrically, to flex fingers to grab the wheel.
• Flexor digitorum profundus, concentrically, to flex fingers to grab the wheel.
• Extensor digitorum for fingers to let go of wheel.
• Extensor indicis for fingers to let go of wheel.
• Extensor digiti minimi for fingers to let go of wheel.

RELEASE PHASE (PART TWO)

•  alternate arms while releasing the wheel in the opposite direction.

Drill/ Home Exercise:

The following is the arm bike that will help get the shoulders moving and alternating.