10 Chapter 8: Massage and Myofascial Releases Massaging Trigger Points in Your Arm Massage Your Neck and Shoulders Arm-Across-Body Stretch Ball Stretch for the Pectoralis Tennis Ball – Posterior Shoulder Release Tennis Ball – Anterior Shoulder Release Internal-External Shoulder Stretch Foam Roller for Your Shoulders
11 Chapter 9: Exercises for the Arm to Shoulder Setting and Activating the Scapula Ball Circles Against the Wall Four Cardinal Points with the Ball Bilateral Supination and Pronation Stretching and Relaxing the Arm, Elbow, and Shoulder Wall Forearm Extensor Stretch Ball Stretch for the Pectoralis Ball Stretch for Your Chest Leaning Into the Wall Triceps and Shoulder Stretch Stretch Your Upper Back Release Lateral Epicondyle on Foam Roller Release Medial Epicondyle on Foam Roller Release Forearm Flexors on Foam Roller Release Forearm Extensors on Foam Roller Strengthening the Arm, Elbow, and Shoulder Biceps Curl Alternating Hammer Curl Loading the Triceps Handball - Push and Pull Handball – Make a V Handball – Elbow Rotation Loading the Triceps with a Handball Cuban Shoulder Rotations Alternating Dumbbell Bench Press on Ball Lateral Raise on a Ball Lateral Raise with Tubing Standing Lateral Raise Handball Rotation Bench Dips for Your Triceps Prone Y on the Ball Prone T on the Ball Prone L - Retract Your Scapula Beginners Push-ups Intermediate Push-ups Strengthening the Back and Core Beginners Four-Point Kneeling Advanced Four-Point Kneeling Beginners Front Bridge Forward Bridge - Alternating Arm/Leg Beginners Side Bridge – Knee Bent Front-to-Side Bridge Russian Twist with Medicine Ball Draw a Sword Throw a Javelin Medicine Ball Wood Chop Performance Care for the Shoulder Advanced Alternating Dumbbell Press on Ball Single Leg Lateral Wood Chop Standing Lateral Raise Ball Transfer on the Floor V-Sit Medicine Ball Twist Kneeling Swiss Ball Rollout Swiss Ball Push-ups Single Hand Push-ups on Medicine Ball Push-ups with Unequal Hands Twisting Lunge on Medicine Ball Lunge with Medicine Ball Bridge on a Swiss Ball Side-to-Side Swiss Ball Hip Stretch
12 Chapter 10: Exercises for the Hand and Wrist Relaxing the Hand and Wrist Massaging Trigger Points in Your Hand Tai Chi Chuan - Waking the Chi Tai Chi Chuan - Withdraw & Push Stretches for the Hand and Wrist Stop Right There Forearm Flexor Stretch Subscapularis Wall Stretch Namaste Waiter’s Tip – Nerve Flossing Floss your Median Nerve Floss your Radial Nerve Floss your Ulnar Nerve Strengthening the Hand and Wrist One Hand Grip Strength Two Hand Grip Strength One Hand Grip with a Twist Handball – Wrist Inward Curl Handball – Wrist Lift (extension) Lift a Beer