Sit sideways on to a table, with your elbow bent to 90 degrees and resting on the table.
Your fingers should be pointing upwards and your palm facing forward.
Please a scarf, belt, or luggage strap around your wrist and under your opposite foot.
Place a towel under your elbow for comfort if needed.
Whilst keeping your elbow fixed on the table try to move your hand backward against the resistance of the strap.
The strap should be firm enough not to allow any movement as you contract your muscles.
Hold the contraction with as much effort and for as long as advised.
