Exercise Library
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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 as...
Quadruped Chin Tuck - Band
HOW: Begin in a quadruped position on your hands and knees with a band wrapped around the back of your head. Spread your shoulder blades by pushing your chest away from the floor. In this position perform a chin tuck, try creating a double chin....
Wrist Extensor Soft Tissue Mobilization - Flexbar
HOW : Get set-up seated with the forearm you want to target supported on a surface. Using a flexbar or other object with your opposite arm, roll out the forearm extensor muscles. Use as much pressure as you feel comfortable with, do not cause excessive...
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...
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...
Radial Deviation Isometrics - 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...
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...
Seated Single Arm Overhead Press - Bottoms Up Kettlebell
HOW : Get set-up seated holding a kettlebell upside-down. Try to keep your knuckles facing up the entire time as well as a neutral wrist with your elbow directly below your hand. It is ok for small wrist motion to occur, the goal is to...
Single Arm Overhead Press Isometrics - 90/90, Upside Down Kettlebell
HOW : Get set-up seated holding a kettlebell upside-down. Try to keep your knuckles facing up the entire time as well as a neutral wrist, with your elbow directly below your hand. It is ok for small wrist motion to occur, the goal is to...
Radial Nerve Tensioner
HOW : Get set-up seated and perform a radial nerve tensioner - make a fist with your thumb inside your fingers, flex your wrist, pronate your forearm, extend your elbow, depress your shoulder blade, and abduct your arm. Simultaneously, laterally flex your neck in the...