The ol'Titan Telegraph Key is a nice piece o'kit for working the pinch grip; it's a bit cumbersome to be considered portable, and expensive for what it is. So imagine my delight when I stumbled upon this idea over at GripFAQ It's a great intro into pinch grip training - try before you buy...

Go make one now, no, go make two so you can have one in the gym, and one in the car/at the office!

You could go out and buy a Stretch Out Strap for PNF stretching

or you can make a Homemadegymstuff version for around £1.54

Er, 1" poly-prop webbing

Fully made-up strap is 6' long (Ends are sown in the middle)

Basic loop dims

Finished strap

Here's a few vids to get ya started...

Steady as she goes... (original text here)

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.

PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training.

Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition - a reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.

A similar technique involves concentrically contracting the opposing muscle group to that being stretched in order to achieve reciprocal inhibition - a reflex muscular relaxation that occurs in the muscle that is opposite the muscle where the golgi tendon organ is stimulated.

Using these techniques of 'contracting', 'holding' and passive stretching (often referred to as 'relax') results in three PNF stretching techniques. Each technique, although slightly different, involves starting with a passive stretch held for about 10 seconds.

For clarity and to compare each technique, think of a hamstring stretch in the supine (on back, face up) position for each example. The athlete places one leg extended, flat on the floor and the other extended in the air as close to right angles to the body as possible.

Hold-Relax

•A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.

•On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.

•The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

Contract-Relax

•A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.

•On instruction, the athlete concentrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply enough force so that there is resistance while allowing the athlete to push their leg to the floor (i.e. through the full range of motion). This is the 'contract' phase.

•The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

Hold-Relax with Opposing Muscle Contraction

•A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.

•On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. This initiates autogenic inhibition.

•The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.

Here are some other general guidelines when completing PNF stretching:

1. Leave 48 hours between PNF stretching routines.
2. Perform only one exercise per muscle group in a session.
3. For each muscle group complete 2-5 sets of the chosen exercise.
4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase.
5. PNF stretching is not recommended for anyone under the age of 18.
6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
7. Avoid PNF immediately before, or on the morning of competition.

Bands are great - whether used for prehab/rehab, injury prevention, pull throughs, pull aparts, crunches, assisted dips/pullups/chins, triceps extensions/biceps curls, all planes of leg adduction/abduction, barbell work and kettlebell routines etc. etc., but - they're so damn expensive! Having said that you do get what you pay for. There are a couple of low-cost alternatives which will allow you to road test band exercises, and maybe convince you to buy 'real ones'

Some options are pallet bands (OK if you know someone in the trade), sports shop 'therabands & their knock-offs, and my personnal favourite Bungee rope; judging by how many I've had to replace, due to them having gone walkabout, other people like too.

Here's ya homemadegystuff starter for ten:

3.0m of 10mm Bungee.

Tie the ends together (Possibly the easiest make, ever)

And we're good to, so here's a vid from Dick Hartzell to get you started:

Band chin-ups

Prehab: X-Band Walks

Stack.com: Add the walks to your lower body routine at least once a week to prevent an imbalance and reduce the risk of injury.

• Stand on resistance band with feet around six inches apart
• Hold handles of band with hands, and make an “X” by crossing band in front of legs
• Stand up straight with shoulder blades down
• Take lateral steps

Sets/Reps: 1-2/10-15

Coaching Points:
• Keep feet no more than hip-width apart
• Take six-inch steps, one at a time
• To keep hip flexors lengthened, avoid leaning forward
• Don’t wing out elbows, because it weakens posture


And last, but not least; Big X-Band Walks - Raise your hands up & out to activate your posterior chain - a big X.

Have fun!

Okay - I've admitted that I am cheap, but I'm not easily bought. So imagine my surprise when I received a pair of Rotaters in the post!
Now Rob had had his for a couple of weeks prior - but I'd resisted trying it out, in fact I hadn't even seen it. In the interim the 'woody' was being used not just by myself, but also by Dave (40something-business mogul/boxing coach), Nath (21y.o. - MMA nut) and even Tony (aka. 'Rusty') had a go. We were all still reaping the benefits when the 'instigators' arrived.
Simple, elegant & stylish - we love 'em. Dave's shoulders feel better than ever, Nath now has increased ROM/flexability and my glued-up-mouse-shuffling-key-pushing shoulders are rejuvenated. Along with strengthening the cuff muscle with the strong-arm band, the delts now have three distinctive heads and the shoulder girdle as a whole is much more free. Loving it! (note if you're gonna 'go at it' with the strongarm - radius off the corners of the slot, or you'll end up having to replace the thera band real soon... still beats the shoulderhorn hands down.)
Now the first response from Dave was that it was a bit flimsy. I would have agreed with him except for the fact that if the real Rotater was as rigid as the Homemadegymstuff 'woody' then more people would injure their shoulders than fix 'em. The 'give' in the frame affords some feed back, a warning if you like that you're trying to force the stretch too much. After several sessions Dave now also welcomes this inherent design feature. Here's my new best friend - me ol' timer, set at 20 seconds for that (for me) perfect stretch. Yes you could 'watch the clock' but a bleep allows you to concentrate much better. The mkII could incorporate one into the handle, with LEDs for the hard of hearing?

Sorry I lied, Dave is still 'me bestest mate'

So a heartfelt 'Thanks' goes out to two great guys, Chris & Scott for their generosity and dedication not only to the health of the rotator cuff but to the health of 'er in doors' too.

Just one more request via Nath, can you invent a version for the legs...

*Busted display curtisay of my niece. Mmm shame it's still working - I could have used it as an excuse to go buy a Gymboss...