Performing Each Exercise
Strengthening your entire muscle, and not just some if it, is a huge part to your health and performance. Your ability to do this depends on a ton of factors, but you have a large influence over most of them. And it all centers around finding the correct resistance; both in AMOUNT and DIRECTION. This is why performing each exercise correctly is so important, because it gives you the best opportunity to apply the appropriate resistance and recruit the intended muscle fibers associated with each exercise. Not only that, but proper execution of an exercise is also going to be a great filter for excess stress. It's easy to think of resistance and "strength training" as only beneficial, but too much can actually have a negative impact of how well a muscle contracts, thus lowering your overall threshold to tolerate stress. Therefore, the key to all this is to apply varying amounts of resistance in multiple directions so you can recruit and strengthen more of your muscles without going overboard. I know this may sound like a lot, but having an awareness of the five components listed below, and applying them to each exercise, will ensure that this is happening. Please read through these concepts, in addition to watching to video, PRIOR to doing any of the exercises.
Technique
Technique is a huge piece to all of this, and it encompasses multiple factors such as body position, range-of-motion (how far you move your arm), and the cues you're using to ensure the rest of your body is stable during an exercise.
Tempo
Tempo relates to how fast you're performing an exercise. The DVS Arm Care System utilizes varying levels of tempo to better ensure your'e applying the appropriate amount of resistance. For example, the Thrower's Isometrics incorporate 5 Second Holds at a very low intensity, which is going to ensure the resistance being applied is extremely light.
Tension
Tension relates to the location in which you actually feel a particular exercise working. This is extremely important because knowing what muscle or muscle group you're targeting is going to help you better recruit them. This can be also used as a filter for proper execution of an exercise, as faulty Technique or applying too much resistance can leave targeted muscle fibers behind, or lead to a potential injury.
Intensity
Intensity relates to your effort level or how hard you're working within a particular exercise. For the most part, you'll be working at a fairly high intensity throughout most sections of the program, aside from the Thrower's Isometrics and Essential Upper Body Isometrics (about 10-20% intensity). Keep in mind that Intensity doesn't reflect speed of an exercise (Tempo), but only how much effort and intent you're bringing to the table.
Resistance
Resistance is the end-product of properly executing the previous four components, and will largely depend on overall strength and ability level. It's EXTREMELY IMPORTANT that you don't measure the success of an exercise by how much weight you have or how far you have the bands stretched out. Rather, successful completion of an exercise is one that gives you the best chance to recruit the INTENDED muscle fibers associated with that exercise, thus allowing you to strengthen more of your muscle(s). Therefore, Resistance should ALWAYS be scaled to Technique, Tempo, Tension, and Intensity.