WODdoc Episode 106 Project365: Thumbs Are Important … Lets Take Care Of Them

CrossFit gets a bad rap for blowing up our backs, our knees and whatever else people want to bitch about. No one every talks about their hands though. When they do they just say something about their grip…. ohhh, that WOD scorched my grip.

Most of the time when we offer health advise related to your hands we reference protection. Tips on how to stop ripping your hands.

Today, we are going to talk about how do we mobilize our hands. More specifically, the anatomy that moves our thumbs around. The thenar eminence is a vital piece of our hand anatomy. It is located on the palm side and houses 3 thumb muscles:

  • Abductor pollicis brevis abducts the thumb. This muscle is the most superficial of the thenar group.
  • Flexor pollicis brevis, which lies next to the abductor, will flex the thumb, curling it up in the palm.
  • Opponens pollicis lies deep to abductor pollicis brevis. As its name suggests it opposes the thumb, bringing it against the fingers. This is a very important movement, as most of human hand dexterity comes from this action.

thumb actionthenar



Lets Mash and Mobilize!


Don’t Mash Blind … Know Your Anatomy


Screen Shot 2014-10-16 at 10.38.03 PMScreen Shot 2014-10-16 at 10.38.19 PMScreen Shot 2014-10-16 at 10.38.43 PM

Highlighted tissue from left to right: Abductor pollicis brevis, Opponens pollicis, Flexor pollicis brevis.

Today’s WODdocket:

1. Mash Thenar Eminence (15 circles clockwise / 15 counterclockwise )

2. Pin and Stretch Thenar Eminance (as shown in episode)