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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

       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

       Handball - Twist the Doorknob

       Building Hand Dexterity

       Golf Ball Roll

       Bharatnatyam Finger Dexterity

       Isometric Finger Touch

       Finger Wave

       Finger Joint Rotations

       Gyroscopic Strengthening

       Chapter 11: Self Care Tips and Hints

       Cold Therapy

       Tips and Hints for Icing

       When Not to Ice!

       Heat Therapy

       Benefits of Heat Therapy

       Types of Heat Therapy

       Epsom Salt Baths

       Benefits of Rest

       Exercise

       Chapter

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