P.R.F.C.T. Techniques: Mil Drumming - Upper Extremity Bias

Click below to watch today's

P.R.F.C.T. (PERFECT) Technique:  Persian Mil Drumming

http://youtu.be/MxO3u1aNejA

P.R.F.C.T. stands for Post Rehab Fitness Circuit Training.  Today's exercise has the following benefits...

Grip Strength:  You must use your grip and forearm strength to control the device as it accelerates/decelerates.  You should not "flick" the wrist as this may cause tendinitis.  Your wrist moves in slight radial and ulnar deviation throughout, while maintaining a firm grip

Scapula Stability:  You have the option of holding the device with your arms at shoulder/chest height, angled overhead or diagonally toward the ground.  In either of the modifications, you must minimize shoulder movement, thereby maintaining scapulae stability (No shoulder blade protraction/retraction).  Working this at different angles just strengthens these muscles throughout a larger range of motion

Posture: As scapular retractors/stabilizers play a large role in posture, this exercise helps build muscle endurance, in order to maintain proper posture for extended time frames (like the entire day).

Core Stability: As your upper extremities are applying a force to move the devices, you will be moving one device at a time.  This unilateral movement applies rotational forces on the trunk.  It is your job to stabilize your trunk and not allow these forces to rotate your torso.  This develops core stability.  Perform the exercise with outstretched elbows for more challenge.  Bend the elbows slightly to decrease the challenge

Modification:  Incorporate a squat or lunge while performing the drumming.  This will work total body coordination, burn more calories, and will increase the challenge on your stabilizers, as there is more movement applied to the entire body while you focus on maintaining proper technique/form

Type of Clients Who Benefit:  Anyone in the later stages of recovering from hand/wrist issues, Lateral Epicondylitis (Tennis Elbow), Medial Epicondylitis, Bicep or Shoulder/Rotator Cuff Tendinitis, Shoulder Impingement, those in the later stages of Rotator Cuff Repair, and those who are trying to improve their posture

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P.R.F.C.T. ("PERFECT") TECHNIQUES: UPPER EXTREMITY BIAS

KB FITNESS or Knowledge Based Fitness presents P.R.F.C.T. (PERFECT) Techniques, which stands for Post Rehab Fitness Circuit Training Techniques.  These explanatory videos offer information for trainers and their clients on the how-to and functional benefits of many exercises, in order to guide their progression and prevent and/or recover from injuries.

The following video is the Nabard Long Device Lateral Thrust. 
http://youtu.be/_5tghrO5bQA


There are many benefits of this exercise, as it is a full body technique.  However, it is especially good for the upper extremity, including strengthening the shoulder, forearm, wrist and hand (grip).  This exercise provides:

1) Scapula Stabilization:  You must maintain isometrically retracted scapula when performing this, or else you risk causing shoulder injuries.  Scapular retraction is a major posture component.  So this technique will benefit posture and those clients recovering from shoulder injuries. 

2) Grip strength: With the offset handle of the device, you are forced to grip it tightly in order to control it.  Read the prior blog post on grip strength, irradiation and the homunculus for more details.  This movement also works on hand coordination and speed, as you transition from gripping the device to releasing the device frequently.

3)Core/Trunk rotation: As you increase speed of trunk rotation, you demand more from your core to control the rotation.  You should not allow the device to create rotation of your trunk.  Your trunk is what propels the device.  Maintaining core recruitment throughout the entire motion will protect your spine.

4) Dynamic stretch of the psoas: The psoas muscle is a hip flexor and is commonly tight in people with lower back issues.  When performing this exercise, the leg you are pushing off (the trailing leg) finishes in full hip extension with a gluteal contraction.  This maintains flexibility of the psoas.  If someone has a tight, symptomatic psoas/lower back, they may stop short of full hip extension and even hyperextend their lower back in order to complete the movement.  Watch for these compensations and correct them.  The hip drive you perform with this "trailing" leg during trunk rotation is a common motion in many sports.  As you become accustomed to the movement, increase the amount of hip drive.  This is a great technique to include in a athletes training program.

5) Foot speed: You must be able to adjust your weight distribution from 1 leg to the other frequently, rapidly, and safely to perform this technique.  As the demand on the upper body changes, the weight distribution on the lower extremities must also adjust in order to maintain balance and efficiency. 

So, give it a try.  Keep the upper points in mind throughout, and always move with P.E.R.F.E.C.T. Technique. 

Please help me provide you with valuable information:
1.  For those reading this blog, what type of information would be of interest to you in a rehab/fitness blog or website? 
2. What would you like to learn as a fitness/rehab professional or as someone recovering from an injury?
Questions, comments or requests, please contact me at: nicparm7777@aol.com

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