30 Mar Ulnar Deviation – Elbow Straight, Dumbbell
HOW: Get set-up sitting upright holding a dumbbell or other weighted object at one end in your hand by your side. Squeeze your triceps muscles to straighten your elbow and hold this position. While holding this elbow position, slowly perform concentric and eccentric wrist...
29 Mar Wrist Flexion – Elbow Straight, Flexbar
HOW: Get set-up sitting upright holding a flexbar with both hands. On the side you want to exercise, position your elbow in full extension, palm facing up, and your wrist in a neutral position. While maintaining this position, rotate the flexbar towards you with...
17 Mar Median Nerve Slider
HOW: To glide your median nerve- extend your elbow, wrist, and hand while keep your shoulder elevated to about 90 degrees and you’re bending your neck towards the arm you are extending. Then slowly flex or bring in your hand, wrist, and elbow as...
17 Mar Median Nerve Tensioner
HOW: To tension your median nerve- extend your elbow, wrist, and hand while keep your shoulder elevated to about 90 degrees and you’re bending your neck away from the arm you are extending. Then slowly flex or bring in your hand, wrist, and elbow...
03 Mar Wrist Extension – Elbow Straight, Dumbbell
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. If not, it is ok you can follow the video example. With your elbow fully extended, position your hand with your palm facing down unsupported at the...
03 Mar Wrist Extension – Elbow Bent, Flexbar
HOW: Get set-up sitting upright holding a flexbar with both hands. On the side you want to exercise, position your elbow in 90˚ flexion, forearm in a neutral position with your thumb facing up, and start with your wrist in a neutral position. While...
03 Mar Wrist Extension Table Slide
HOW: Get set-up sitting upright with a surface next to you to support your elbow, forearm, and hand. With your palm facing down and keeping your fingers straight, extend your wrist, return to starting position and repeat. See the video for other tips and...
03 Mar Pronation And Supination – Elbow Bent, Dumbbell
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90˚, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the...
17 Feb Thoracic Spine Mobilization – Overhead Reach
HOW: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This...
11 Feb Toe Spreading
HOW: Get set-up seated if you’re performing this for the first time, the goal is to progress to standing. While keeping your arch lifted by doming your foot, spread your toes apart as far as you can, hold for a moment then return to...
