Health & Safety
BATALA PORTSMOUTH |
The home of south coast Samba Reggae! |
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Health & Safety |
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This page will hopefully help all players with some basic H&S related topics. Mainly hearing protection and warm up stretches. How many times have you started playing "Cold" and felt the burn as lactic acid builds up? Too many probably! These simple excersise will hopefully help. These are by no means the diffinative answer but will help loosen the joints. More will be added shortly so keep coming back back for updates. |
These 9 wrist excersies are designed to be done prior to drumming |
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Wrist Flexor Stretch With palms comfortably resting on a table or hard surface, slowly move body over hands until a gentle stretch is felt in forearms. Hold for 10 seconds. Relax. Repeat 3 times |
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Wrist Extension Stretch Sitting with elbows on a table or hard surface and plams together, slowly lower wrists to surface until a stretch is felt. Be sure to keep palms together throughout the stretch. Hold for 10 seconds. Relax Repeat 5 times
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Wrist Flexor Stretch Keeping elbow straight, grasp involved hand and slowly bend wrist until a stretch is felt. Hold for 10 seconds. Relax Repeat 5 times |
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Wrist Extensor Stretch Keeping elbow straight, grasp involved hand and slowly bend wrist down until a stretch is felt. Hold for 10 seconds. Relax Repeat 3 times |
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Passive Range of Motion - Wrist Flexion/Extension Using other hand, grasp involved hand and slowly bend wrist until a stretch is felt. Relax. Then stretch as far as you can in the opposite direction. Be sure to keep elbow bent. Repeat 5 times |
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Active Range of Motion - Forearm Pronation/Supination Start with arm in a hand shaking position and slowly rotate palm down until a stretch is felt. Hold for 5 seconds. Relax. Then rotate plam up until a stretch is felt. Repeat 3 times |
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Active Range of Motion - Wrist Flexion / Extension Actively bend the wrist forward then backward as far as you can. Repeat 5 times |
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Isometric Wrist Extension With involved forearm resting palm down on thigh, resist upward movement of hand with opposite hand. Hold for 5 seconds Relax Repeat 3 times |
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Isometric Wrist Fexion With involved forearm resting palm up on thigh, resist upward movement of hand with opposite hand as shown. Hold for 5 seconds Relax Repeat 2 times |