1 00:00:09,980 --> 00:00:15,359 hi and welcome to another episode of the 2 00:00:12,839 --> 00:00:16,759 frame drumming video podcast today I 3 00:00:15,359 --> 00:00:20,219 want to show you a couple of exercises 4 00:00:16,760 --> 00:00:22,890 that can help you to prevent problems 5 00:00:20,219 --> 00:00:25,109 such as tendonitis or carpal tunnel or 6 00:00:22,890 --> 00:00:27,570 if you have this kind of problem we can 7 00:00:25,109 --> 00:00:29,429 also help you to deal with it as 8 00:00:27,570 --> 00:00:33,270 percussionist this is a very sensitive 9 00:00:29,429 --> 00:00:37,799 area and we use it a lot and sometimes 10 00:00:33,270 --> 00:00:39,420 you can get problems so the idea is the 11 00:00:37,799 --> 00:00:41,009 basic idea of these exercises is to 12 00:00:39,420 --> 00:00:43,230 stretch the muscles and the tendons that 13 00:00:41,009 --> 00:00:45,179 go from the shoulders with the forearm 14 00:00:43,229 --> 00:00:48,689 through the wrist to your hands and 15 00:00:45,179 --> 00:00:53,399 fingers and there are three basic 16 00:00:48,689 --> 00:00:54,659 exercises for the first one just reach 17 00:00:53,399 --> 00:00:57,420 forward with your arms keep your 18 00:00:54,659 --> 00:01:00,689 shoulders relaxed and the arm straight 19 00:00:57,420 --> 00:01:03,000 and then with the thumbs down and grab 20 00:01:00,689 --> 00:01:08,280 the thumbs with your fingers and hands 21 00:01:03,000 --> 00:01:12,210 and now pull them downwards so that this 22 00:01:08,280 --> 00:01:15,109 card this tendon it goes up here you 23 00:01:12,209 --> 00:01:15,109 should feel the stretch there 24 00:01:16,709 --> 00:01:20,640 and you should keep this kind of 25 00:01:18,269 --> 00:01:24,269 stretches for about eight to ten seconds 26 00:01:20,640 --> 00:01:27,840 so this is number one number two you 27 00:01:24,269 --> 00:01:30,929 hold a one arm forward you bend it once 28 00:01:27,840 --> 00:01:33,710 and twice once here and once here and 29 00:01:30,930 --> 00:01:39,030 you reach around with the other hand and 30 00:01:33,709 --> 00:01:44,189 pull it so that this part you should 31 00:01:39,030 --> 00:01:49,920 feel the stretch here and the same thing 32 00:01:44,189 --> 00:01:51,719 with the other hand and again keep each 33 00:01:49,920 --> 00:01:56,759 of these stretches for about eight to 34 00:01:51,719 --> 00:02:00,180 ten seconds and the third one you can do 35 00:01:56,759 --> 00:02:02,519 against a wall for example you put one 36 00:02:00,180 --> 00:02:05,160 arm forward with the fingers and thumb 37 00:02:02,519 --> 00:02:08,459 pointing down and this will already 38 00:02:05,159 --> 00:02:10,530 stretch this part and then you can reach 39 00:02:08,459 --> 00:02:17,250 around with the other hand and pull the 40 00:02:10,530 --> 00:02:19,050 thumb upwards and this is for the pen 41 00:02:17,250 --> 00:02:22,530 and it goes from the thumb through the 42 00:02:19,050 --> 00:02:26,160 inside of your wrist and I attend 43 00:02:22,530 --> 00:02:28,439 tonight is for a very long time and it 44 00:02:26,159 --> 00:02:29,909 took me a while until I figured out what 45 00:02:28,439 --> 00:02:31,289 to do about it and these stretches they 46 00:02:29,909 --> 00:02:35,069 helped me they helped me a lot 47 00:02:31,289 --> 00:02:37,109 especially the last one and if you have 48 00:02:35,069 --> 00:02:40,259 some kind of problem in this area you 49 00:02:37,110 --> 00:02:42,630 will when you find the right stretch you 50 00:02:40,259 --> 00:02:46,289 will feel it will be painful that's 51 00:02:42,629 --> 00:02:48,689 because the idea is to to stretch the 52 00:02:46,289 --> 00:02:52,349 short and tendon so that they can relax 53 00:02:48,689 --> 00:02:55,049 again if you stretch a 10 that is 54 00:02:52,349 --> 00:02:57,239 inflamed then there's going to be some 55 00:02:55,049 --> 00:02:58,769 pain that's okay but that well don't 56 00:02:57,239 --> 00:03:00,689 push it too much but just so much that 57 00:02:58,769 --> 00:03:03,689 you feel that you actually get a stretch 58 00:03:00,689 --> 00:03:06,150 there and you can do it like once every 59 00:03:03,689 --> 00:03:07,769 hour and your general state already 60 00:03:06,150 --> 00:03:11,340 should be better a little bit better 61 00:03:07,769 --> 00:03:13,289 after one or two days yeah if you can 62 00:03:11,340 --> 00:03:14,519 consult with the physicist of course 63 00:03:13,289 --> 00:03:18,719 that's the best way to do it 64 00:03:14,519 --> 00:03:22,110 okay well oh yeah this another short 65 00:03:18,719 --> 00:03:24,539 series of exercises for the capitana 66 00:03:22,110 --> 00:03:28,040 and the carpet analyst is this area 67 00:03:24,539 --> 00:03:30,959 where all the tenants go through and 68 00:03:28,039 --> 00:03:37,109 this is very simple you just put your 69 00:03:30,960 --> 00:03:41,569 arms forward this is you stretch your 70 00:03:37,110 --> 00:03:43,950 hands backwards this is first first part 71 00:03:41,569 --> 00:03:48,949 second one you keep them forward and 72 00:03:43,949 --> 00:03:52,369 just clinch them to a fist for another 73 00:03:48,949 --> 00:03:52,369 five seconds 74 00:03:53,318 --> 00:03:56,458 and the third part 75 00:03:56,598 --> 00:04:03,339 you keep the fist and then you stretch 76 00:03:59,348 --> 00:04:03,340 you will move your hand down 77 00:04:10,590 --> 00:04:16,829 okay I hope it helps if you have some 78 00:04:14,818 --> 00:04:18,988 problem there you can also write me an 79 00:04:16,829 --> 00:04:22,250 email to David at frame room study here 80 00:04:18,988 --> 00:04:24,569 and if you have any more questions 81 00:04:22,250 --> 00:04:27,269 that's it for today the frame drumming 82 00:04:24,569 --> 00:04:29,629 video podcast without rain drums and I 83 00:04:27,269 --> 00:04:29,629 see you next