00:00:00.080 --> 00:00:02.410
This movement is called the rubber band.

00:00:02.790 --> 00:00:06.650
We will be doing five repetitions
of this exercise per hand.

00:00:07.070 --> 00:00:13.410
And this exercise requires a prop,
either a rubber band, a hair tie.

00:00:13.620 --> 00:00:16.990
If you'd like, you can tie
the edges of a mask together.

00:00:17.325 --> 00:00:20.225
We want something that
can apply resistance.

00:00:20.515 --> 00:00:24.655
Now, if you don't have any of those
options, you can use your opposite

00:00:24.655 --> 00:00:29.515
hand to apply resistance by bringing
the index and the thumb finger

00:00:29.545 --> 00:00:31.794
together to make an O or a ring.

00:00:32.394 --> 00:00:37.025
And you will slide your fingertips
into that space that the circle

00:00:37.025 --> 00:00:39.255
makes around the fingers.

00:00:39.955 --> 00:00:40.805
Let's begin.

00:00:41.955 --> 00:00:47.855
Sit or stand comfortably and bring
your shoulders Into a relaxed position

00:00:47.865 --> 00:00:51.535
with your elbows at your sides, place.

00:00:51.945 --> 00:00:58.215
the resistance band around your fingers
so that the band doesn't pop off or bring

00:00:58.225 --> 00:01:03.335
your thumb and index finger in that O
shape around your fingers so that the

00:01:03.385 --> 00:01:09.424
tips of the thumb and the index finger
are touching on the non gesture hand.

00:01:09.850 --> 00:01:15.470
The gesture hand has the fingertips
together and you're going to spread them

00:01:15.470 --> 00:01:20.850
as wide and as far as you can against the
resistance of either the rubber band or

00:01:20.860 --> 00:01:24.149
the hand that is in the circular O shape.

00:01:24.220 --> 00:01:34.219
Press those fingers into the resistance
as far as you can and exhale to

00:01:34.239 --> 00:01:36.140
bring the tips back together.

00:01:38.030 --> 00:01:41.640
Inhale, spread your fingers as
wide as you can in the gesture

00:01:41.640 --> 00:01:46.689
hand, and relax and sigh out.

00:01:49.100 --> 00:01:56.409
Inhale, press into the resistance,
and bring it back to center,

00:01:56.719 --> 00:01:58.379
and the fingertips touch.

00:02:00.099 --> 00:02:04.070
Inhale, spread as far as you
can the fingers, and feel

00:02:04.070 --> 00:02:05.429
the pressure in the palm.

00:02:07.505 --> 00:02:11.615
Let the fingertips rest
back together on the exhale.

00:02:13.545 --> 00:02:18.775
Last one on this side, press your
tired hand into the resistance.

00:02:19.334 --> 00:02:27.525
Use that last bit of strength here and
relax the fingertips back together.

00:02:29.375 --> 00:02:32.144
Give your shoulders a little
shake, shake your hand out, and

00:02:32.144 --> 00:02:33.424
we're going to switch sides.

00:02:35.594 --> 00:02:43.015
Now, second hand, and when you're ready,
on an inhale, spread your fingers as

00:02:43.015 --> 00:02:47.964
wide as you can into the resistance
of the rubber band, the hair tie, or

00:02:47.965 --> 00:02:55.104
your non gesture hand, O, and relax
and bring the fingertips back together.

00:02:57.195 --> 00:03:04.205
Inhale, spread the fingers
as far as you can, and relax

00:03:04.205 --> 00:03:06.105
the fingertips back together.

00:03:06.820 --> 00:03:09.769
Notice if your shoulders are
having any tension in them.

00:03:11.670 --> 00:03:16.010
Spread your fingers as wide as
you can into the resistance.

00:03:18.199 --> 00:03:20.670
Relax the fingertips back together.

00:03:23.019 --> 00:03:25.760
Spread for the last time.

00:03:25.769 --> 00:03:33.209
Apply as much resistance as you can
and bring the fingertips back together.

00:03:35.190 --> 00:03:37.359
That is the end of this exercise.