Lumbricals

Schematic anatomy
Deep layerLumbricals

Arms

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Biceps

Long headShort headBrachialis · supporting muscle

Triceps

Long headLateral headMedial head

Forearms

BrachioradialisFlexor carpi radialisFlexor carpi ulnarisFlexor digitorum superficialisFlexor digitorum profundusFlexor pollicis longusExtensor carpi radialis longus & brevisExtensor carpi ulnarisExtensor digitorumExtensor pollicis longus & brevisAbductor pollicis longusPronator teresPronator quadratusSupinator

Hands

Abductor pollicis brevisFlexor pollicis brevisOpponens pollicisAdductor pollicisHypothenar musclesLumbricalsDorsal interosseiPalmar interossei
Movement guide

Lumbricals

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Bend the large finger knuckles while helping straighten the middle and end joints.

01

Knuckle press into putty

Intrinsic hand control · Soft putty

Also works

Interossei; finger extensors coordinate joint position

How to perform

Keep the finger tips relatively straight and bend at the large knuckles to press into soft putty. Release slowly.

Avoid collapsing the middle finger joints.

Example volume · 1–2 sets × 8–12 gentle reps

Referenceswww.guysandstthomas.nhs.uk

Community draft · awaiting expert review