00:00To do this one, you'll either need a bench or a table that you can get under the edge on
00:05the side.
00:06The reason for that is the band is going to go under that.
00:08Now, if I'm doing my right arm, I put it through my hand and wrap it around so it's coming
00:14on the inside of my hand like that.
00:17I don't want to be pulling on the outside of my hand, so wrap it appropriately that it comes around
00:23a couple of times
00:24and goes in between your first finger and your thumb.
00:28Just make sure when you start off, though, that your elbow is straight.
00:32If you have your elbow bent, you won't have as much tension on through the tendon because the tendon attaches
00:38up into the humerus.
00:39So you've got to have your elbow straight at all times with this.
00:41That may mean you need to sort of sit back to get your elbow straight and be a bit more
00:45level with this.
00:46So we want to be doing the eccentric part, not the concentric part.
00:50So when you start, you need to have the band loose to extend your wrist.
00:54So lift your hand up to extend your wrist.
00:57Now, you can either have a fist or an open palm.
01:00For those who are a bit sore or have an acute injury, you may start with an open palm and
01:05eventually close your fist to increase the tension.
01:07So I'm going to start with an open palm.
01:09When I'm up there, I have my forearm on contracted.
01:13This is my load.
01:14So I increase this load to what I can handle.
01:17The more pull, the more load.
01:19And, of course, the heavier the band, the more load.
01:22So if I just take a bit of tension on there, I then slowly let my hand drop down, resisting
01:29that band slowly until it gets to the bottom.
01:32Then I don't do the concentric phase with load.
01:35I let that go.
01:36Concentric phase is easy.
01:38Up it comes.
01:39Then I put the load back on again by stretching it, resist it, and then slowly let that lower down
01:45like that.
01:46Okay?
01:46And you'll notice that when I have the band on this side, my hand and my wrist are nice and
01:52level.
01:52If I have it on the other side, it tends to move too much.
01:54So make sure it's going, like I said before, between your thumb and your finger.
01:58Keep your wrist high.
02:00Put the load on.
02:01Hold that.
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