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