There's a jump-rope technique to develop the pronators and supinators in your arms. These tensional lines for pronation and supination are called the Deep Front Arm Line (DFAL) and Deep Back Arm Line (DBAL) respectively. They are relatively unknown outside of the fitness community. The lines were named by Tom Myers in the text Anatomy Trains about 20 years ago. The science book is rather pricey, but a 20-page PDF summary was published in 2006. The arm lines are on page 16 of that PDF document; you can clearly see the abductor digiti mini muscle of the hand -- the "live long and prosper" muscle -- at the distal endpoint of the DBAL – the left hand of image D:
You can find the entire PDF of the "Anatomy Trains" text online. I have a love/hate relationship with that ease. It's great to be able to casually peruse a textbook. OTOH, anyone who wishes to read/study the entire book should definitely purchase their own copy.
The movement technique to develop that muscle is called RMT Ropes. It's a way to jump rope without jumping over the rope. The bread-and-butter movement for RMT Ropes is called the "Dragon Roll". Its inventor has a video on this technique:
Weck invented RMT Ropes (AKA "Flow Rope") for spiraling strength -- a strength typically not exercised in a gym. A bunch of fitness studios teach "flow rope" and will sell you tutorial videos (or access to streaming videos) to learn. There are also a large number of free videos on YouTube showing the basics and advanced moves; searches on "flow rope" will help find them. Many of the studios also sell jump-ropes just for Flow Rope. They will hand-make their ropes for clients -- kinda like Jedi Knights who make their own lightsabers.
Side note: the geometry of the "Anatomy Trains" DFAL/DBAL is interesting. The arm can be independently pronated/supinated and flexed/extended. The flexors/extensors can be simultaneously co-activated -- making them rigid -- while pronation/supination can be entirely fluid. Conversely, the DFAL/DBAL can be co-activated and torsionally rigid while flexion/extension in the arms is fluid. The superficial and deep lines of the arm are entirely orthogonal to each other; the deep lines must be near the (theoretical) axis of the arm to accomplish that feat. We are very aware of [the superficial movements] of flexion and extension, but we're essentially oblivious to the dynamics of spiraling movement in our bodies. The pioneers of "Anatomy Trains" are very smart; they have learned crucial things about our function that is wholly under-appreciated by almost everyone. RMT Ropes is equally mysterious: if one attempts to use the flexors/extensors to get the rope to criss-cross over your head, you will fail. The only way to succeed with the Dragon Roll is to throw/accelerate the rope downwards – pumping it with energy – so it glides sideways upwards and over our head on its own. Your body will figure out the Dragon Roll far more quickly than your cognitive brain will understand it.
I got the RMT Ropes "starter kit" about 15 years ago. I was an enthusiastic student; I did it daily. After a few weeks, that little muscle started hurting in my hand. After consulting "Anatomy Trains", I concluded that my abductor digiti minimi muscles were simply weak and would develop over time. That turned out to be correct, and I now have an awesome Vulcan Salute.
If @Steve wanted to, he could pick up a rope locally from David Weck's studio in the SD area. He could test out the effectiveness of Flow Rope by asking to see the Vulcan Salute of the instructors and clients.
One interesting tidbit: there's a version of the abductor digiti minimi muscle in the feet, too. If you strengthen that muscle, you can even spread your toes. Spock never talked about that more intimate gesture; he was always wearing those damn boots. Live long and prosper!
You can find the entire PDF of the "Anatomy Trains" text online. I have a love/hate relationship with that ease. It's great to be able to casually peruse a textbook. OTOH, anyone who wishes to read/study the entire book should definitely purchase their own copy.
The movement technique to develop that muscle is called RMT Ropes. It's a way to jump rope without jumping over the rope. The bread-and-butter movement for RMT Ropes is called the "Dragon Roll". Its inventor has a video on this technique:
Side note: the geometry of the "Anatomy Trains" DFAL/DBAL is interesting. The arm can be independently pronated/supinated and flexed/extended. The flexors/extensors can be simultaneously co-activated -- making them rigid -- while pronation/supination can be entirely fluid. Conversely, the DFAL/DBAL can be co-activated and torsionally rigid while flexion/extension in the arms is fluid. The superficial and deep lines of the arm are entirely orthogonal to each other; the deep lines must be near the (theoretical) axis of the arm to accomplish that feat. We are very aware of [the superficial movements] of flexion and extension, but we're essentially oblivious to the dynamics of spiraling movement in our bodies. The pioneers of "Anatomy Trains" are very smart; they have learned crucial things about our function that is wholly under-appreciated by almost everyone. RMT Ropes is equally mysterious: if one attempts to use the flexors/extensors to get the rope to criss-cross over your head, you will fail. The only way to succeed with the Dragon Roll is to throw/accelerate the rope downwards – pumping it with energy – so it glides sideways upwards and over our head on its own. Your body will figure out the Dragon Roll far more quickly than your cognitive brain will understand it.
I got the RMT Ropes "starter kit" about 15 years ago. I was an enthusiastic student; I did it daily. After a few weeks, that little muscle started hurting in my hand. After consulting "Anatomy Trains", I concluded that my abductor digiti minimi muscles were simply weak and would develop over time. That turned out to be correct, and I now have an awesome Vulcan Salute.
If @Steve wanted to, he could pick up a rope locally from David Weck's studio in the SD area. He could test out the effectiveness of Flow Rope by asking to see the Vulcan Salute of the instructors and clients.
One interesting tidbit: there's a version of the abductor digiti minimi muscle in the feet, too. If you strengthen that muscle, you can even spread your toes. Spock never talked about that more intimate gesture; he was always wearing those damn boots. Live long and prosper!Attachments
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