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Eccentric Elbow Pronation - Elbow Bent, Dumbbell, Band
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...
Eccentric Wrist Flexion - Elbow Flexed, 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 wrist in a neutral position with your palm facing up, and your hand unsupported at the edge of the...
Isometric Wrist Flexion - Elbow Extended, 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 down with your...
Isometric Pronation - Elbow Flexed, Dumbbell, Band
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...
Self Neck Stretch
HOW: Place your fist underneath your chin on top of your chest bone. In this position use your opposite hand to fulcrum your head over the fist underneath your chin. Change the angle you pull to feel, you can pull up towards the ceiling or...
Neck Mobilization With Lacrosse Ball
HOW: Lean onto a lacrosse ball with your upper neck region. The ball will stabilize that segment of your neck as you move from above over the ball. Rotate your neck towards the side the lacrosse ball is on while maintaining a chin tuck. If...
Prone Ys - Unsupported
HOW: Lay facing down with your chest barely hanging off the edge of the table. Keep your head erect by maintaining a chin tuck for the entirety of this exercise. In this position perform a T with your shoulder. The Y is initiated by the...
Levator Scapulae Soft Tissue Mobilization With Lacrosse Ball
HOW: Lean onto a lacrosse ball with the Levator Scapulae tissue, this is the muscle mass just above and to the inside of your shoulder blade. You have the option of rolling up and down or from side to side. Work around this area and...
Prone Ts - Unsupported
HOW: Lay facing down with your chest barely hanging off the edge of the table. Keep your head erect by maintaining a chin tuck for the entirety of this exercise. In this position perform a T with your shoulder. The T is initiated by the...
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 your...