Sunday, 2 August 2009

BJJ Elbow, Part Two: Training the Extensors

To train my finger extensors (the opposing muscles to gripping) I will be using a set of 'Expand Your Hand Bands' purchased from Ironmind ( 'Expand Your Hand Bands' are a set of rubber bands designed specifically for training the finger extensors and can be used for prehab, rehab and active recovery. They come colour coded and graded in four strengths, from light to heavy, and the set should be suitable for most people.

To begin the exercise, place a band around your closed fingers:

To complete one rep, open your fingers against the resistance of the band:

It's no surprise to me that my finger extensors are weaker on my left side, the side on which I have been experiencing more tendinopathy. I will be doing 3 sets of 12 reps on most days as well as the other strategies I outlined in my previous post on the subject.

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